Yes, I know I’ve borrowed the tagline but, seriously, eat an egg. Better yet, eat a few of them!
Eggs are an inexpensive, delicious food source that play a role in weight management, muscle strength, healthy pregnancy, brain function and eye health. Right there you’ve got some great reasons…
Packed full of nutrients
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With high-quality protein and healthy fats, eggs are one of the most nutrient-dense foods on the planet!
At only 70 calories per egg, you get 6-7 grams of high-quality protein; A, B, and D vitamins; choline (important for brain function and fat metabolism); and a host of other minerals and nutrients. And eggs will keep you feeling full much longer than carb-heavy breakfasts like cereal and toast.
Protein, protein, protein
Egg protein is a high-quality, lactose-free protein source, and makes a great complement to whey protein. Egg protein stimulates muscle growth and has been demonstrated to increase muscle protein synthesis in university studies.
The egg white and yolk proteins are high in nutrients; one large egg contains about 6.5 grams of protein; and the egg white protein content is about 3.6 grams (slightly more than half of the total protein content). In fact, eggs contain all the essential amino acids in the right ratios, so our bodies are well equipped to make full use of the protein in them.
Eggs contain a high concentration of leucine: Leucine is the major amino acid responsible for stimulating the synthesis of muscle protein after a meal (the only protein source that contains more leucine than egg is whey).
Egg protein contains 10% to 20% more leucine than most other protein sources.
It is more anabolic (muscle-building) than both soy and wheat protein. Egg protein increases lean-body mass more than both of those protein sources — even at equal intakes.
Eggs are also an important source of choline: it serves several functions, including neuromuscular communication and coordination.
Egg protein is quickly and easily digestible: it is digestible at a rate similar to whey protein. Consumption and digestion of egg protein leads to a large increase in plasma amino acids and commensurate muscle-building response.
Consuming egg protein promotes satiety (fullness) and can reduce short-term food intake, which may be beneficial for people looking to lose fat — but don’t want to feel like they’re starving themselves in the process.
A great source of important vitamins, minerals, and micronutrients
Eggs raise HDL (the “good”) cholesterol, and will not adversely affect your total cholesterol.
Eggs are a great choice for breakfast, (almost) any way you prepare them — scrambled, poached, fried, or even baked. Research shows that consuming protein with breakfast is more beneficial than a breakfast devoid of protein. And eggs aren’t just for breakfast.
Chopped, boiled eggs can be added to salads, and used to make egg salad (which is my lunch of choice on Lenten Fridays). Next time you prepare a post-workout drink, crack an egg (or two) in your whey protein shake.
If you’re a morning workout person and want to get some high-quality protein in your post-workout breakfast, you can’t do much better than eggs.
Connect with Expert Brian Lebo.