Eggs are “nature’s perfect food,” designed by nature to supply all of the nutrients a healthy chick needs to develop. Turns out they’re ideal for people, too: Each egg is packed with 13 essential vitamins and minerals, high-quality protein and healthy unsaturated fats and antioxidants. All of that for just 75 calories.

Here’s what you get when you crack into one of our eggs:

 Plenty of “Good Fats”. Every large egg has a full 70 mg of omega-3 fatty acids. Studies show that omega-3s may help protect against heart disease and strokes. Because they also fight inflammation, they may play a role in treating arthritis, inflammatory bowel disease, and even some cancers.

 “Gold standard” quality protein. Egg protein is the most complete, available protein known. In fact, it’s used as the gold standard by which all other food proteins are measured! It contains all the essential amino acids, in generous supply. Your body uses that protein to build and repair muscles, produce hormones, build new cells, strengthen hair and nails, and more.

 Eye-friendly lutein and zeaxanthin. Egg yolks are a good source of these antioxidant compounds, from a family of nutrients known as carotenoids. Several studies suggest a lutein- and zeaxanthin-rich diet may lower risk of developing age-related macular degeneration (AMD), the leading cause of blindness in people over 50.

 Plenty of choline. Eggs are rich in this key nutrient, which is vital for healthy cell membranes, nerve functions, and memory and brain development. Choline also helps break down homocysteine, a compound associated with higher heart disease risk. Pregnant women also need plenty of choline for their baby’s developing brain.

 More satisfaction with fewer calories. The high-quality protein and healthy fats in eggs tend to be digested slowly. That means you’ll feel more satisfied with a meal that includes an egg—and stay fuller longer! Some morning, why not try “going to work on an egg?” You just might find you’re not as hungry at lunchtime.

 Heart-smart fats. About two-thirds of the fats in eggs are the unsaturated types experts recommend to keep our hearts healthy. There is a small amount (1.5 grams) of saturated fat—the type that’s linked to higher blood cholesterol levels–but keep in mind that eggs also contain nutrients that may help lower heart disease risk, such as B vitamins, vitamin D, and folate.

Milk. Nine nutrition facts you need to know. Do you know the nine essential nutrients in milk create a nutrient powerhouse? All dairy milk provides nine essential nutrients. In addition to naturally occurring, high-quality protein, milk contains other nutrients including B vitamins for energy, vitamin A to help maintain a healthy immune system as well as calcium and vitamin D, both that work in concert for bone health. In fact, milk is the top food source for calcium, potassium and vitamin D.

Here’s what you get when you drink a glass of milk:

Milk Has 8 Grams of High-Quality Protein. One 8-ounce glass of milk provides eight grams of natural, high-quality protein. Protein is important for many reasons — it helps to build lean muscle and keep bones strong. Many experts now recommend getting 25 to 30 grams of protein at each meal. The timing of protein is important as well, especially at breakfast, a meal that’s often heavier in carbs and lighter on protein. Incorporating protein at breakfast helps you feel full and satisfied so you won’t feel hungry by mid-morning. By pairing your morning meal with a glass of milk, it can help you reach that amount of protein before noon.

Milk Is the Top-Source of Calcium. Dairy milk is an excellent source of calcium, which helps build and maintain strong bones and teeth. It would take 7 cups of raw broccoli (a typical serving is 1 cup) to get as much calcium as you get in just one 8-ounce glass of milk. Each serving contains 300 mg of calcium, which is 30 percent of your daily recommended amount of calcium.

Milk Contains Potassium. How much potassium is in milk? Each 8-ounce glass of milk has as much potassium as a small banana and contains 10 percent of your daily recommended amount. Potassium helps regulate the balance of fluids in your body and plays a critical role in maintaining a healthy blood pressure.

Milk Is a Good Source of Vitamin D. Vitamin D is known as the “sunshine vitamin,” because direct sunlight on the skin triggers the body’s ability to produce vitamin D. Vitamin D is naturally present in very few foods, this advice can be difficult for this nutrient. An 8-ounce glass of milk provides approximately 30 percent of your daily recommended amount of vitamin D, which works in concert with calcium to build and maintain strong bones. This helps protect children from rickets and older adults from osteoporosis.

Milk Is an Excellent Source of Vitamin B12. Vitamin B12: This vitamin helps build red blood cells and helps maintain the central nervous system. One serving of milk or milk products serve 20 percent of your daily recommended amount of vitamin B12.

Milk Is a Good Source of Vitamin A. Vitamin A: This vitamin helps maintain a healthy immune system. Vitamin A also helps keep skin healthy. Each serving of milk is a good source of vitamin A and provides 10 percent of your daily recommended amount.

Milk Is Also an Excellent Source of Riboflavin. This nutrient in milk (also known as vitamin B2) helps convert your food into energy. Drink one 8-ounce glass of milk, and you will consume 25 percent of your recommended amount of riboflavin.

Milk Good Source of Phosphorus. Phosphorus works with calcium and vitamin D to help maintain bone health and a serving of milk contains 25 percent of your daily recommended amount of phosphorus.

Milk Contains 10% Daily Value of Niacin. Niacin: This nutrient in milk, also known as B3, works in concert with riboflavin and vitamin B12 to help convert food into energy. An 8-ounce glass of milk contains 10 percent of your recommended daily amount of niacin.