If you were to look in the refrigerator of almost any American, chances are you'd find a carton of eggs. Eggs aren't just a classic breakfast staple -- they're also used in a variety of savory lunch and dinner dishes and serve as an essential ingredient in many baked goods.

Given how common eggs are in cooking, many people likely eat them every day in one form or another. But is this a bad thing, considering the mixed press and research surrounding eggs and the nutrients they contain? Here we'll explore what eggs have to offer nutritionally, plus get expert insight into what happens when you eat them every day.

When it comes to nutrient density, it's tough to beat what eggs have to offer.

"Eggs are referred to as a 'nutritional powerhouse' for a reason! Eggs provide protein and fat and are also a great source of micronutrients such as choline, selenium, calcium, iron, zinc, vitamin D, vitamin B12, folate, biotin, vitamin B6, omega-3 and omega-6 fatty acids," shares Courtney Pelitera, MS, RD, CNSC, registered dietitian at Live it Up. Plus, you can expect to boost your choline, lutein, and zeaxanthin levels with these tiny protein sources.

These nutrients positively impact health in a variety of ways. "The high-quality protein in eggs supports muscle maintenance and keeps you full, choline supports brain health, and vitamin D encourages immunity and bone health, and antioxidants such as lutein and zeaxanthin protect eye health, memory, and nerve signaling," shares Ali McGowan, MS, RD, LDN, registered dietitian and founder of Sprout Out Loud. The other nutrients in eggs also combine to support heart, metabolic, immune, brain, bone, and cell health.

But over the years, there has been plenty of controversy surrounding eggs. "Eggs get a bit of criticism due to their five grams of fat per large egg, with 1.5 grams of saturated fat. They are higher in dietary cholesterol with 200 milligrams per egg, which is perhaps what has caused the most controversy," Pelitera explains.

And while the research has ping ponged over its stance on both nutrients, McGowan shares that the latest "research shows that for most people, saturated fat -- not cholesterol -- is a stronger driver of elevated LDL (low-density lipoprotein or 'bad') cholesterol, and eggs contain only modest amounts of saturated fat."

"It was once recommended to limit dietary cholesterol to 300 mg daily. After more extensive research has been updated, the American Heart Association (AHA) now recognizes that dietary (consumed) cholesterol in foods is different from blood cholesterol and one may not affect the other," Pelitera adds.

While the AHA explicitly states that this doesn't mean a free-for-all when it comes to dietary cholesterol -- still recommending keeping intake "as low as possible" -- it's not considered to be as detrimental of a nutrient as once thought. Plus, cholesterol actually plays some important (and often overlooked) roles in the body. "While cholesterol is often generalized as 'bad,' our bodies do need some cholesterol to make hormones and aid in digestion," shares Lindsey Joe, RDN, registered dietitian and creator of The Meal Planning Method.

The takeaway is that moderation is key when it comes to eating eggs -- which can still be achieved even if you enjoy them daily.

With this in mind, these RDs share what you can expect if you eat eggs everyday.

"For many healthy adults, eating one egg a day is considered safe and doesn't meaningfully raise cholesterol. Some studies even suggest that moderate egg intake may support muscle health and help you feel full, thanks to their high-quality protein," says McGowan.

Plus, recent research found that eating two eggs per day, in combination with an otherwise low-saturated-fat diet, may actually lower LDL cholesterol levels. That said, it's best to check with your doctor before significantly upping your egg intake -- especially if you're at risk for heart disease. Opting for egg whites instead of, or in addition to, whole eggs is a good workaround for those watching their saturated fat and dietary cholesterol intake who still want to enjoy eggs on a daily basis.

Otherwise, you can expect to reap all the other health benefits associated with the many nutrients eggs contain -- including improved metabolic, bone, immune, cell, and brain health.