When it comes to eggs, it’s safe to say they are one of the foods surrounded by much controversy. The reason is that, over the years, experts first condemned their consumption as a cause of high blood cholesterol, and then, years later, they were classified as a superfood. This is why many people wonder what the truth about eggs really is, and whether they can eat them without guilt or worry about their health.

The egg debate has been around for quite some time. Despite their “bad” reputation in the past, today the story surrounding eggs has changed as a number of research revealed that for most people who are not suffering from any conditions, eggs don’t impose risk for heart disease. In fact, studies suggest that heart disease is mostly influenced by the consumption of trans fats, too much sugar, and processed carbs.

The HeartUK states that cholesterol “is a type of blood fat which is made in the liver. It’s found in some foods too. It plays vital roles in how your body works, and it’s especially important in your brain, nerves and skin.”

Around 80% of it is produced by your body and the rest comes from the food you eat.

According to the Cleveland Clinic, “too much cholesterol in your blood can be dangerous for you.” There are two types of cholesterol, HDL cholesterol, or the “good” cholesterol that experts believe can help protect your arteries, and LDL cholesterol, or the “bad” cholesterol that can make a sticky substance called plaque build up in your arteries. In general, cholesterol is essential for cell membranes, hormones, and vitamin D production, and research shows that our bodies adjust to the cholesterol we eat by producing less on their own.

While eggs are high in cholesterol, they are low in saturated fat, which, like trans fats, can raise LDL cholesterol.

Eggs are a source of protein and have all the essential amino acids your body needs to build and repair muscle. They are packed with good fats and omega 3 and contain a number of vitamins and minerals such as A, D, E, B12, selenium, folate, and phosphorus. What’s more, eggs have choline, which has positive effect on your brain and your memory.

Consuming an egg or two per day can:

• Help build and maintain muscles
• Boost brain power
• Keep your eyes healthy
• Keep you full longer and help with weight management
• Support your heart and immune system

Eggs can be consumed in a number of ways. Scrambled, boiled, as omelets, sunny-side-up, in salads, in baking to add some extra protein, you name it.

If you can, go for pasture-raised eggs since they usually have more omega-3s and vitamins than the regular kind.

Eggs are safe, healthy, and super easy to cook. They give you protein, good fats, and essential nutrients — all in a few bites. So next time you’re deciding on breakfast, don’t overthink it: crack an egg and enjoy.