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- Whole eggs are a good source of protein that’s easy to absorb, and they’re also an excellent source of vitamins, minerals, healthy fats, and antioxidants (5). Remember that egg whites are almost pure protein, but whole eggs that include the yolk provide many more nutrients, including vitamins, minerals, antioxidants, and healthy fats.
www.healthline.com/nutrition/high-protein-foodsHigh Protein Foods: 16 Foods for High Protein Meals - Healthline
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They're readily available, easy to cook, affordable and packed with protein. "The egg is meant to be something that has all the right ingredients to grow an organism, so obviously it's very...
- Overview
- 1. Whole Eggs Are Among the Most Nutritious Foods on Earth
- 2. Eggs Improve Your Cholesterol Profile and do NOT Raise Your Risk of Heart Disease
- 3. Eggs Are Loaded With Choline, an Important Nutrient for the Brain
- 4. Eggs Contain High-Quality Proteins With a Perfect Amino Acid Profile
- 5. Eggs Are Loaded With Lutein and Zeaxanthin, Which Protect the Eyes
- 6. Eggs for Breakfast Can Help You Lose Body Fat
- Not All Eggs Are the Same
- The Bottom Line
Eggs are so healthy they are called “nature’s multivitamin” and top many lists of superfoods. Here are 6 healthy facts you may not know about eggs.
One whole egg contains an amazing range of nutrients.
In fact, the nutrients in there are enough to turn a single fertilized cell into an entire baby chicken.
Eggs are loaded with vitamins, minerals, high-quality protein, good fats and various other lesser-known nutrients.
One large egg contains (1):
•Vitamin B12 (cobalamin): 9% of the RDA
•Vitamin B2 (riboflavin): 15% of the RDA
The main reason people have been warned about eggs is that they’re loaded with cholesterol.
One large egg contains 212 mg of cholesterol, which is a lot compared to most other foods.
However, dietary sources of cholesterol have a minimal effect on cholesterol levels in the blood (2).
Your liver actually produces cholesterol, every single day. The amount produced depends on how much you eat.
If you get a lot of cholesterol from food, your liver produces less. If you don’t eat cholesterol, your liver produces more of it.
The thing is, many studies show that eggs actually improve your cholesterol profile.
Choline is a lesser-known nutrient that is often grouped with the B-complex vitamins.
Choline is an essential nutrient for human health and is needed for various processes in the body.
It is required to synthesize the neurotransmitter acetylcholine and is also a component of cell membranes.
A low choline intake has been implicated in liver diseases, heart disease and neurological disorders (13).
This nutrient may be especially important for pregnant women. Studies show that a low choline intake can raise the risk of neural tube defects and lead to decreased cognitive function in the baby (14).
Many people do not get enough choline. As an example, one study in pregnant, Canadian women found that only 23% reached the adequate intake of choline (15).
Proteins are the main building blocks of the body and serve both structural and functional purposes.
They consist of amino acids that are linked together, kind of like beads on a string, and then folded into complex shapes.
There are about 21 amino acids that your body uses to build its proteins.
Nine of these cannot be produced by the body and have to be obtained from the diet. They are known as essential amino acids.
The quality of a protein source is determined by its relative amounts of these essential amino acids. A protein source that contains all of them in the right ratios is a high-quality source of protein.
Eggs are among the best sources of protein in the diet. In fact, the biological value (a measure of protein quality) is often evaluated by comparing it to eggs, which are given the perfect score of 100 (16).
There are two antioxidants in eggs that can have powerful protective effects on the eyes.
They are called lutein and zeaxanthin, both found in the yolk.
Lutein and zeaxanthin tend to accumulate in the retina, the sensory part of the eye, where they protect the eyes from harmful sunlight (17).
These antioxidants significantly reduce the risk of macular degeneration and cataracts, which are among the leading causes of vision impairment and blindness in the elderly (18, 19, 20).
In one study, eating 1.3 egg yolks per day for 4.5 weeks increased blood levels of zeaxanthin by 114–142% and lutein by 28–50% (21).
Summary
Eggs contain only trace amounts of carbohydrates, but plenty of protein and fat.
They score very high on a scale called the satiety index, which is a measure of how much foods contribute to satiety (8).
For this reason, it is not surprising to see studies showing that eating eggs for breakfast may lead to fat loss.
In one study, 30 overweight or obese women consumed a breakfast of either eggs or bagels. Both breakfasts had the same amount of calories.
The women in the egg group felt more full and ate fewer calories for the rest of the day and for the next 36 hours (22).
In another study that went on for 8 weeks, eating eggs for breakfast led to significant weight loss compared to the same amount of calories from bagels. The egg group (23):
It’s important to keep in mind that not all eggs are created equal.
Hens are often raised in factories, caged and fed grain-based feed that alters the final nutrient composition of their eggs. It is best to buy omega-3 enriched or pastured eggs, which are more nutritious and healthier.
However, conventional supermarket eggs are still a good choice if you can’t afford or access the others.
Summary
Eggs are among the most nutritious foods you can find, providing virtually all the vitamins and minerals you need.
To top things off, eggs are cheap, taste awesome and go with almost any food.
- Eggs. Eggs are widely recognized as a nutritious source of protein. Eggs contain all nine essential amino acids the body needs and are considered a complete protein.
- Lean chicken. Chicken is a rich source of high-quality protein, providing approximately 31 grams of protein per 3.5 ounces. Chicken contains all the essential amino acids the body needs for muscle repair, growth, and maintenance.
- Greek yogurt. Greek yogurt typically contains around twice the amount of protein compared to regular yogurt—and often less sugar. Greek yogurt is packed with protein, usually containing around 20 grams per six-ounce serving.
- Salmon. Salmon is a fish rich in protein—a 3.5-ounce serving of cooked salmon provides around 22 grams of protein—and nutrients like selenium, B vitamins and vitamin D.
Oct 18, 2023 · Whole eggs are a good source of protein that’s easy to absorb, and they’re also an excellent source of vitamins, minerals, healthy fats, and antioxidants (5). Remember that egg whites are...
- Foods that are highest in protein typically include lean meat, poultry, and seafood. But you can also get protein from eggs, beans, nuts, seeds, an...
- You can reach 100g of protein per day by choosing protein-rich food options with each meal. This can include Greek yogurt, chicken breast, and a sa...
- You can increase the amount of protein you eat by eating high protein foods, such as lean meat, poultry, seafood, dairy products, or eggs, at each...
Feb 6, 2023 · Whole eggs contain roughly the same amount of protein regardless of whether they’re consumed raw or are cooked. A large, whole raw egg contains 6.3 grams of protein ( 1 ).
Jul 18, 2024 · Eggs. There are 6 g of protein in one large egg, and eggs have a complete amino acid profile and contain iron, B vitamins, selenium, vitamin D and choline, so they're super good for you. "And just two egg yolks contain around 250-300 milligrams of the powerful brain nutrient choline," says Magryta.
Aug 29, 2024 · Eggs are a great source of protein, but just how many grams do you get from a single egg? Here’s a look at egg nutrition and benefits.
