Eggs have been a surprisingly controversial food over the years. Although they may seem like a harmless and affordable source of protein, there is a lot of misinformation about their nutrition. In the years when low-fat diets were in vogue, eggs were reviled. Now that fats are back in vogue (think: the keto diet), they seem less polarizing.

Related: 29 Egg Recipes in 15 Minutes or Less

Eggs are one of the most affordable proteins in the grocery store, with many major retailers selling them for as little as 14 cents apiece. They’ll keep for up to five weeks in the fridge, so you don’t have to worry about them going bad like other types of protein like meat, fish or poultry. Replacing eggs with other expensive proteins every day can help you save money and reduce food waste. Plus, eggs are so versatile that they can be used from frittatas for breakfast to shakshuka for dinner (and don’t forget the baked goods!). But are eggs really healthy? What would happen if you ate them every day? Here’s what science says about the effects of an egg a day on your body.

You may feel fuller and more energetic
Although they come in small and affordable packages, eggs pack an incredible nutritional punch. One large egg contains about 70 calories, 6 grams of protein, 5 grams of fat, and 0 grams of carbohydrates. Yolks, in particular, are a source of important nutrients like vitamin B12, vitamin D, and choline, which are important for our bodies to process food into usable energy. In addition, the combination of protein and healthy fats gives eggs the power to feel fuller for longer.

Your hair and skin will be healthier
Eggs are a good source of several B vitamins, including B2, B5, and B12. All of these nutrients play several roles in the body, including maintaining healthy skin and hair. Since all B vitamins are water-soluble, they don’t last long in your body or are easily stored, so regular intake is a good way to meet your needs. Eggs are rich in amino acids such as methionine (the building block of protein), which help improve skin tone, elasticity, and strength of hair and nails.

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