Eggs have many health benefits, are delicious and it’s easy to include them in many recipes— you can eat them boiled, scrambled, poached and in many other ways! Because they are so healthy, I like to include egg whites and one yolk into my diet.
Here are six reasons why you should be regularly eating eggs as part of a healthy diet:
Helps Muscle Growth
Eggs are a good protein source and this plays an important part in building muscle. Our muscles are 25 percent protein, while the rest is primarily water. Eggs are high in leucine, an amino acid that has an important role in muscle growth. One egg contains 6 grams of high-quality protein and all 9 essential amino acids.
Research from McMaster University revealed that even a small dose of egg protein after a workout (as little as 5 grams) may improve recovery and growth. But the scientists found that your body responds best to at least 20 grams (which is the equivalent to three eggs).
One egg yolk contains about 300 micrograms of choline, which is important for brain health, as well as for a healthy nervous and cardiovascular system. Choline is found mostly in the yolk and it can also reduce the possibility of some cancers like breast cancer.
Choline may reduce inflammation by more than 20 percent by helping you produce new cell membranes and improving your neural connections, according to research published in the American Journal of Clinical Nutrition.
Can Promote Weight Loss and Shrink Your Waist
As previously mentioned, eggs are a good source of protein and this helps to feel fuller for a longer period of time. A study in the International Journal of Obesity found that swapping your morning bagel with two eggs led to 65 percent more weight loss.
Louisiana State University researchers found that obese people who ate a two-egg breakfast at least five times a week lost 65 percent more weight and had more energy than women who ate bagels for breakfast. “Eggs are more satisfying than carbs, making you feel full longer,” says Kristine Clark, Ph.D., R.D., assistant professor of nutrition at Penn State.
In addition to choline, egg yolks are also high in lutein and zeaxanthin. Lutein and zeaxanthin have been shown to promote healthy vision by warding off macular degeneration. Also, these antioxidants can lower their risk of developing cataracts.
Typically, one boiled egg has just 78 calories, 5 grams of fat, 0.6 grams of carbs and 6 grams protein.
Egg Whites Benefits
Just the egg white has 1.3 mcg of folate, 6.6 mcg of selenium, 2.3 mg of calcium, 3.6 mg of magnesium, and 4.9 mg of phosphorus. Plus, an egg white has 17 calories, 0.1 grams of fat, 0.2 grams of carbs and 3.6 grams of protein
Eggs promote healthy hair, skin and nails because they contain vitamins, minerals, omega-3, and sulfur.
Almond Protein Cookies
30 grams ground almonds
50 grams egg whites, liquid and pasteurized
1 whole egg
50 grams oats
20 grams almond butter
1/2 scoop vanilla whey IsoFast MHP
½ cup of water
1 tsp vanilla extract
1 tsp cinnamon
1 tsp baking soda
1. Mix all ingredients slowly.
2. Arrange the mix in a tray, giving enough space for each cookie dough piece.
3. Preheat the oven to 350 degrees.
4. Bake for 12 minutes.
Nutrition facts per serving
Carbs: 4 grams
Fat: 4 grams
Protein: 4 grams