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They've been labelled as culprits of high cholesterol, doctors have warned us to eat only a few per week, but they are one of the staples for body builders and fitness professionals to keep lean and give their muscles the right fuel for recovery. They contain vitamins and fat vital for our health, yet many people believe that in a daily diet they have no place. These mixed views can confuse anyone. So who's right in the egg debate?

The truth is that eggs are the perfect diet food and there's nothing to worry about if you're not at risk of developing high cholesterol because eggs are not drowned in saturated fat. For years there has been a limit placed on the amount we consume with many people believing that we should limit our egg consumption to two or three a week. But now that limit is no more, and eggs can be consumed regularly as a part of a healthy low calorie diet, even on a daily basis. Now the egg debate is over, and many of the misconceptions have been cleared. So what makes eggs so healthy?

The average egg size is about 58g, and about 80 calories, 6.5g protein, traces of carbohydrates, and 5.8g fat, which may seem like a lot but this fat is found in the yolk. Eat just the whites and you are getting a good amount of protein to keep you full for longer and replenish your muscles after a workout. The fat found in eggs is mostly monosaturated and polyunsaturated which is good for your health, it's the saturated fat that people need to be wary of, and eggs contain very little. In truth, eggs are a fantastic option when you're on the go or want to add protein and healthy fat into your diet, this is especially the case if you opt for omega-3 eggs. This combination of protein and fat is great for your health, it keeps your metabolism in full swing and helps you get the right dose of these important nutrients into your diet.

Eggs also contain lots of vitamins and minerals required for good health. Eggs are a great source of vitamin B, as well as vitamins D and E. Vitamin B is required for energy and good health, vitamin D is vital for long term bone health, and vitamin E is important for fighting free radicals and protecting your cells. Iodine and phosphorous are also found in eggs. We need iodine for correct thyroid function and phosphorous is good for overall bone health. Zinc, selenium and calcium are also found in eggs. Another important nutrient found in eggs is choline. We need choline for healthy brain function, a healthy cardiovascular and nervous

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