Eggs are natural source of high-quality protein and to be precise the most economic type of protein source available at the market. It contains many valuable nutrients that counts for 70 calories per large egg. Eggs can be eaten in any form like fried eggs, scrambled eggs, baked eggs. With eggs it is like you can have it in number of ways according to the cravings you have. But most importantly, “you will get more protein if you eat the boiled egg rather than using it in any recipe.”
Eggs are cheap and they have the most unique nutritional composition. That makes them meet the nutritional needs from kids to elders. For “GYM-SHARKS” it’s one of the most used protein source ever. Plus, eggs can play a key role in weight management, muscle strength, healthy pregnancy, brain function, eye and hair care.
Eggs helps you to put on some “lean muscle mass”. Eggs have a unique nutrition profile that is great for athletes of all ages. While they make a nice addition to any meal of the day, the nutrients in eggs can help with recovery after exercise. Stretching and cooling down is important after a workout. Similarly, recovery nutrition is vital for repairing worn down muscles.
A research indicates that eating 20-30 grams of protein from foods that include leucine promotes muscle repair. An average egg contains 7 grams of high-quality protein with all nine essential amino acids. The recommended dietary allowance for protein is 0.8 g of protein per kilogram (kg) of body weight. For example, a person who weighs 140 pounds (63.5 kg) needs about 51 g of protein per day. A single egg would provide nearly 12 percent of this person’s daily protein needs.
The protein content in an egg always differ from size to size. A small egg contains about 5-6 grams and a medium to large egg consist of 7 grams of protein. Out of which 3 grams comes from the yolk and 4 grams from the white.
You will find it strange that there are about 8 numbers of eggs which are eatable all over the world. But amongst all, eggs of hen are found to be the most used as protein source in all over the world. A single egg contains vitamin A, B5, B12, B6, D, E, K as well as phosphorus, calcium & most importantly “ZINC”. ZINC helps to boost the testosterone level which is directly connected to building muscle mass and improving the sex drive.
How much a day?
If you are suffering from heart disease and high cholesterol, you should be cautious about the number of egg yolks you are consuming. Egg yolk can cause internal heat issues mostly in summer season. So compared to egg yolks, egg whites are more preferable. So 3-4 eggs a day will be good for athletes and “GYM-SHARKS” and others can have 2 eggs.
Can eggs be consumed in pregnancy?
During Pregnancy eggs are an effective source of vital vitamins, amino acids and proteins. Only boiled eggs must be consumed as half fried eggs may contain harmful bacteria which can cause food poisoning.
To sum It All an average egg contains almost 7 grams of protein. A single large egg contains roughly 72 calories: 17 in the whites and 55 in the yolks. Eating a large egg would account for fewer than 4 percent of the calories in a 2,000-calorie diet.
Eggs are a rich source of:
- B vitamins, including B-12
The vitamins, nutrients, and minerals found in eggs can help you:
- Repair and build lean muscles.
- Enhance your memory & brain development.
- Protection against heart disease.
If you plan to go lean here’s a tip for you:
You gain most of the protein from egg whites by consuming lesser number of calories. The egg yolk contains the cholesterol and fats adding additional calories to your diet.