No longer considered artery cloggers, we now know that eggs are nutrient-packed and may protect against some chronic diseases. An egg has more than 10 essential nutrients, including iron, vitamin D, zinc, and lutein, and provides six grams of the highest quality protein. Few foods naturally contain vitamin D and the sunshine vitamin is thought to help protect against a wide range of conditions, including certain cancers, diabetes, and autoimmune diseases.
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What's more, several studies show that eating a protein-rich egg breakfast (20 to 25 grams of protein), compared to a carb-rich first meal, keeps you fuller for longer so you're less likely to overeat later in the day. In fact, one eight-week study found that egg eaters lost 65 percent more weight compared to dieters who ate a carb-rich bagel breakfast of the same calories. Other studies show that eggs help suppress ghrelin, a hormone that stimulates your appetite.
