Which came first – the chicken or the egg? We’d say a healthy standard of life starts with healthy nutrition choices.

What you need to know:

How much protein does one egg contain?
Health benefits of eating eggs every day
Comparing egg protein vs. Other popular dietary protein options
Balancing egg consumption: Tips for heart health and cholesterol management

How much protein does one egg contain?

Eggs contain all nine essential amino acids, which form the building blocks of protein. One large boiled egg has 6 grams of protein, one large egg white contains 3.6 grams, and the egg yolk contains 2.7 grams.

Eggs are a powerhouse of nutrition. Take a look at the following egg nutritional value:

Folate – 6%
Phosphorous – 7%
Selenium – 40%
78 calories
5 grams of fat

Vitamins in eggs

Vitamin A – 8%
Vitamin B12 – 23%
Riboflavin (Vitamin B2) – 20%
Pantothenic acid (Vitamin B5) – 14%
Decent amounts of vitamin D, vitamin E, vitamin B6, calcium, and zinc

Pastured or omega-3-enriched eggs are even more nutrient-dense, as they contain omega-3 fatty acids and a higher proportion of vitamins A and E.

Cholesterol in eggs – 186.5 mg

Although eggs are high in cholesterol, they may not impact blood cholesterol and do not pose a risk of heart disease. The liver produces large amounts of cholesterol every day. When there is a higher cholesterol intake, the liver has the ability to produce less cholesterol to balance it out. Eggs help increase high-density lipoprotein (HDL), also called good cholesterol. However, people with familial hypercholesterolemia or carriers of ApoE4 (a gene variant that can cause Alzheimer’s) should consume eggs in moderation.

Health benefits of eating eggs every day

Here are the many benefits of eating eggs:

The protein in eggs can support effective muscle growth, recovery, and maintenance. Eating eggs also leads to stable blood glucose and insulin response.
Eggs are an excellent dietary source of choline. Choline is an essential nutrient for normal cell functioning, brain and spinal cord development during pregnancy, and cognitive development in infants. It also combats cognitive decline in the elderly. A single egg contains more than 100 mg of this vital nutrient.
Eggs are an edible source of omega-3 fatty acids. These are essential polyunsaturated fats that reduce blood levels of triglycerides, which can cause heart disease.
Since eggs are low in calories, they are one of the best food options for weight management. Eggs keep you fuller for a long time. They delay the rate at which the food leaves the stomach and suppresses the hunger hormone ghrelin, thereby keeping you satiated. They can also reduce glucose level variations, regulating your eating patterns. Eggs boost metabolic activity and keep energy levels high.
Selenium, antioxidants, and the many vitamins and minerals in eggs can support retina function and eye health and help combat degenerative vision as you age. The antioxidants lutein and zeaxanthin in eggs can protect your eyes against cataracts.

Comparing egg protein vs. Other popular dietary protein options

Here are some food items that contain more dietary protein than eggs:

Quinoa:

It is a nutrient-dense whole grain that packs 8 grams of protein per serving. It is a plant-based protein source that offers all essential amino acids. Additionally, it provides 5 grams of fiber per serving and is quick to prepare.

Almonds:

Almonds are beneficial due to their healthy fat content, which promotes satiety and heart health. They offer 6 grams of protein per 28 grams of serving. Consider adding slivered almonds to salads or using almond butter on toast for a healthy protein boost.

Pumpkin seeds:

Also known as pepitas, they are a great source of protein, with every 28 grams of pumpkin seeds providing 8 grams. They can be enjoyed alone or incorporated into muffins, trail mixes, or breads. Besides protein, they are rich in zinc, which strengthens the immune system, and magnesium, vital for heart health.

Balancing egg consumption: Tips for heart health and cholesterol management

Most people can consume eggs up to seven days a week without increasing their risk of high cholesterol levels and heart-related conditions. However, how you cook your eggs (boiled or fried), and the ingredients you use can play an important role in your cardiovascular health. You can eat up to three whole eggs daily, but it is essential to look at the rest of your diet’s cholesterol content.

You can never cook up an eggs-cuse to run away from healthy food, especially when eggs as a superfood can save the day! Try making eggs a part of various dietary patterns. For example, you can have them sunny-side up as an omelette for breakfast or a hard-boiled egg as a snack.

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