We love eggs and not just because they remind us of cracking open pastel plastic shells and finding chocolate in the backyard. Eggs are one of nature’s most complete protein sources, chock full of nutrients that are good for your brain, vision, and cellular metabolism. Eggs are what we like to call a nutritious no-brainer. Here, we’re going to share four ways eggs can improve your health, plus a few unique ways to add them to your diet—even if you don’t like the taste of eggs.

EGGS ARE GOOD FOR YOUR MUSCLES (AND ALL YOUR TISSUES)

You know what we’re about to say, yes—eggs are a good source of protein. With about 6 grams of protein each, a couple of eggs gets you about 20 percent of the way to the Recommended Dietary Allowance (RDA), depending on your weight and activity level. Be mindful that RDA’s are the levels of nutrients required to stave off effects of malnutrition, not the amounts required for optimal health.

A reminder here that protein isn’t just for bodybuilders. It’s an essential building block used not only to make and repair muscle but also cartilage, bone, and skin. As a matter of fact, your hair and nails are mostly made up of protein! Protein helps red blood cells to oxygenate, regulates hormones, and makes digestive enzymes, among other things.

EGGS ARE GOOD FOR YOUR EYES

Move over, carrots—eggs are high in Vitamin A, too! They also contain two crucial nutrients to help protect from cataracts and macular degeneration—lutein and zeaxanthin. These nutrients help protect your eyes from the high-energy light waves that come from sunlight. A high level of lutein and zeaxanthin in eye tissue has been linked to better vision. Researchers at Tufts University also found that the lutein from eggs was 200 to 300 percent more bioavailable than lutein from vegetable sources. Whoa.

EGGS HAVE A HIGH SOURCE OF CHOLINE

Why should you care about choline? For starters, choline is required for the body to make acetylcholine, a neurotransmitter involved in memory, mood, and muscular control. It’s also important in lipid metabolism; it’s required to make a substance that removes cholesterol from your liver (remember this for later.)

Your body doesn't make enough on its own to support basic functions, so you have to get it from your diet. A single large egg provides 147 grams of choline—at least 27 percent of the daily recommendation, based on an Adequate Intake (AI) of 425 to 550 mg per day for women and men, respectively.

EGGS PROVIDE HEALTHY FATS

A large egg has about five grams of fat, two-thirds of which is monounsaturated and polyunsaturated fat, which are essential fats that help lower bad cholesterol. You’ve probably heard of omega-3, which is a type of polyunsaturated fat that is crucial for brain and skin health, lowers inflammation, and keeps “good” cholesterol high. It’s worth noting that pasture-raised eggs have significantly higher natural amounts of omega-3s.

EGG-CELLENT NEWS ABOUT CHOLESTEROL

Are you worried about cholesterol? The latest research suggests you may not need to be. As noted, the choline and healthy fats in eggs actually contribute to keeping cholesterol levels balanced. Some studies have observed that eggs actually increase HDL (“good” cholesterol). Other studies suggest that, since your liver makes most of your body’s cholesterol, dietary cholesterol plays a minimal role in blood levels of LDL for most people (they do say those with diabetes should be mindful).

Huzzah! Now that you’re going to the grocery store to buy a whole pallet of these ovoline powerhouses, here are some ideas to scramble your egg routine up a little (sorry, we had to).

HOW TO EAT ALL THE EGGS

Egg Breakfast Sandwich

Something about bread just makes eggs better and here, your options are endless. Switch up your bread vibes—test a local sourdough or a whole grain walnut. Try your hand at making a tomato jam (it’s easy) and pairing that with scrambled eggs, bacon, and cheddar. Or you can keep it light with goat cheese and sliced heirloom tomatoes. Pro tip? Add some herbs. You’d be amazed how a sprig of parsley can take your sando next level.

Egg Fried Rice

Egg-fried rice is comforting, delicious, and can be thrown together in a jiff. If you make your rice ahead of time, dinner is minutes away any night of the week. All you need is cooked rice, frozen vegetables, eggs, and optional extra protein like sausage or tofu, plus some toppings (fish sauce, furikake, green onions.)

Egg Custard

This super simple breakfast (or dessert) is made with nothing but eggs, milk, vanilla, and a little maple syrup or honey. Bake and then enjoy hot or cool it down in the fridge. A dash of cinnamon or nutmeg makes it taste like Christmas.