Eggs are often overlooked as an important part of a healthy diet, and that’s unfortunate. In addition to being affordable and convenient, eggs are one of the best sources of protein on the planet, and they also contain several vitamins and minerals that support health. For example, did you know that consuming six eggs in a week could help lower your risk of heart disease? Plus, they can help you lose weight, since eating more protein can reduce appetite. Learn more about these health benefits by reading this article on how adding more protein and eggs to your diet can benefit your health!
Why Eggs Are Great For You
Eggs are a good source of protein. Protein is important for the growth, maintenance, and repair of body tissues. Many common symptoms of protein deficiency include fatigue, muscle weakness, hair loss, thinning hair, skin rashes, weight loss or poor weight gain, failure to grow or gain weight normally (in children), blood in the urine (hematuria), easy bruising or bleeding and delayed wound healing.
Proteins are made up of amino acids. About 20 different amino acids make up human proteins. Amino acids are classified as either essential or nonessential, depending on whether they can be synthesized by our bodies (essential) or must be obtained from food (nonessential). Of these 20 amino acids, 8 are considered essential for adults, meaning we must obtain them from dietary sources. When a protein is broken down through indigestion, it’s into its constituent amino acids. Some amino acids can be recycled by our bodies while others cannot; these latter ones must be obtained from food sources. Eggs are one of the few foods that provide us with all 8 essential amino acids in easily digestible form, making eggs an excellent source of high-quality protein.
When Do You Need More Protein?
The amount of protein you need depends on your age, body size, activity level, and gender. In general, though, adults need about 0.8 grams of protein for every kilogram (or 2.2 pounds) of body weight per day. For example, if you weigh 150 pounds, you need 50 grams of protein a day—the equivalent of one egg. Here are more ways to get enough protein
Eggs are an excellent source of protein. In fact, one large egg contains about 6 grams of protein—more than half of your daily need for a 150-pound person. Eggs are also rich in nutrients like choline, which can help reduce your risk for heart disease, stroke, and high blood pressure. You can add more eggs to your diet by swapping them for meat or other sources of protein at breakfast time, including in omelets or frittatas. If you don’t like eggs on their own, try making egg muffins with vegetables mixed in; they make a healthy portable snack or meal addition that won’t have you running for a bathroom right away.
Get Your Essential Nutrients at Breakfast
For healthy adults, there’s a lot of buzz about cutting back on carbohydrates. But if you’re having trouble losing weight or maintaining weight loss, it may be time to pay more attention to what you eat for breakfast. Research shows that eating a high-protein breakfast helps people lose weight or maintain their weight loss in several ways: boosting metabolism, reducing hunger, controlling blood sugar levels, and reducing calorie intake throughout the day. It also helps keep blood sugar stable so your energy level doesn’t dip mid-morning. To reap these benefits without going over your daily allotment of calories, incorporate eggs into your morning meal at least five days a week.
Eggs are a nutrient-dense food. One large egg yolk contains only 72 calories, but it delivers six grams of protein, three of which are complete proteins that contain all nine essential amino acids your body can’t make on its own.
10 Great Sources of Protein and How to Incorporate Them into your Meals
Eggs are one of nature’s most concentrated sources of protein. They are also a great source of vitamins, minerals, healthy fats, and many other nutrients. Here are 10 delicious ways to eat eggs for breakfast, lunch, dinner, and more! Mix it up with these easy ideas.
Eggs are a nutrient-dense food, meaning they have a lot of nutrients for very few calories. One large egg contains only about 70 calories but provides 6 grams of high-quality protein and 5 essential vitamins and minerals, such as iron (19% DV), vitamin B12 (37% DV), and folate (21% DV). Eggs are also naturally free of cholesterol, saturated fat, trans fat, and sodium. With such impressive nutritional stats, you might wonder why you should eat eggs. Here’s why adding them to your diet could be beneficial
Creative Ways To Use Eggs in New Dishes
There are so many ways to enjoy eggs besides just boiled or scrambled, like in omelets, soufflés, frittatas, quiches, or even as a protein-packed crust for fish. Eggs contain a variety of nutrients including vitamins A and E; riboflavin; folate; selenium; calcium; iron; phosphorus; zinc. Eggs are also rich in high-quality protein—in fact, one egg has 6 grams of protein! Eating more protein is important for both muscle growth as well as weight loss (if you’re trying to lose weight). If you don’t eat eggs or aren’t sure how to cook with them try these few great recipe ideas
For a protein-packed crust for fish try 2 eggs + 1⁄2 cup flour. Add some spices of your choice (I prefer Italian seasonings) and combine them in a food processor. Once blended-use it as a topping on top of salmon or cod fillets (or whatever type of fish you choose). Another popular recipe is a simple but delicious breakfast sandwich. Cook up 2-3 slices of deli ham, egg, cheese plus salt and pepper on an English muffin.
2 Reasons Not To Worry About Cholesterol in Egg Yolks
1. Eggs are an inexpensive way to get high-quality protein into your diet. A serving of eggs—about six large ones—contains 6 grams of fat, 5 grams of which are unsaturated (the good kind). Eggs also contain vitamins, minerals, antioxidants, and other nutrients that can benefit your health when you add them to your daily diet. The protein in eggs is especially important because our bodies use it to build new cells.
2. You don’t need to worry about high cholesterol if you are healthy. High blood cholesterol is typically associated with poor diet, inactivity, smoking, and weight gain. However, most people who eat a healthy diet (including a diet that includes eggs) do not have high blood cholesterol levels. If you are concerned about your cholesterol level or your family history of heart disease, talk with your doctor about testing.
Fast & Easy Egg Recipes
Eggs are so versatile and tasty! They’re also a great source of protein, meaning they can help fill you up quickly when you’re on the go. Try adding eggs to your diet by creating some quick recipes with them. Enjoy!