May is National Egg Month, and while many of us believe that eggs, with their high cholesterol content, are one of the supreme evils of the world (alongside Freddy Krueger and diet soda), having an egg a day really isn’t bad. In fact, it’s a good idea.

According to Dr. Andrew Weil, the cholesterol in eggs isn’t nearly as bad for you as the saturated fat in cheese, butter and meat, which all impact your serum cholesterol level much more aversely than an egg.

He recommends eating eggs as part of a healthy diet. It makes since, considering that eggs have the following benefits:

Eggs are full of protein. Protein is essential for optimal cell function. It forms and repairs muscle tissue as well, so athletes especially need their protein. One egg will account for 6 grams of protein, or about 12% of your daily protein value. Protein also keeps you full, so tossing an egg with a salad can be a healthy, filling meal.

Eggs are a low-calorie food. If your breakfast consists of a piece of whole grain toast, an egg, and some skim milk, you’re getting about 165 calories before you leave for work. Not bad if you are dieting! Toss in some berries for a well-rounded meal and you’re still around 200 calories.

Some eggs are good sources of omega 3 fatty acids.  These are usually eggs that come free-range hens. (Great eggs come from happy hens, anyone?) Omega 3’s have a multitude of health benefits, including possibly reducing the risk of cancer as well as aiding in healthy brain development.

Eggs contain lutein and zeaxanthin. These nutrients have been linked to healthy eye function, and may lower the risk of developing cataracts.

Eggs provide choline. If you are pregnant or have been pregnant, you know that choline has been linked to a healthy baby’s memory development. An egg has about 23% of your daily value.

Eggs supply a wide variety of other nutrients. Some of these include vitamin B_12, riboflavin, vitamins A, D. and E, and other vitamins, minerals and amino acids. There aren’t many other foods that have vitamin D.

So go ahead and have that egg-a-day if you want it. And if you don’t like eggs, many of these benefits can be found in other foods as well, such as fish, flaxseed, nuts, milk, beans and good old sunshine.