Incorporating protein into your diet is a must to ensure you are reaching your daily goals. Proteins are made up of amino acids– chemical building blocks your body uses to build and repair muscles and bones and to make hormones and enzymes. They can also be used as a power sourcethat’s why it’s important eat foods that consist of protein.
On average, you are supposed to consume around 50 grams of protein per daySo it’s important to find a good source of protein that you can eat on a daily basis that not only increases your protein intake, but also helps your body in other ways. According to lauren managerMS, RDN, LDN, CLEC, CPTauthor of The new mom’s pregnancy cookbook, The 7 Ingredient Cookbook for a Healthy PregnancyY Feeding Male Fertility, The best protein you can eat every day is an egg..
“An egg is a protein source that can be consumed every day within the context of a heart-healthy dietary pattern, according to scientific advice from the American Heart Association Committee on Nutrition,” Manaker says.
A heart-healthy dietary pattern is to make sure you try to prevent and manage cardiovascular disease. It is the general pattern of your choices that counts. A heart-healthy dietary pattern generally includes guidelines such as eating a wide variety of fruits and vegetables. Also, eating whole grains and products made primarily from whole grains, along with other dietary changes.
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It’s also about eating healthy sources of protein, and eggs fall into that category. On average, an egg contains approximately 6 grams of protein (depending on the size of the egg). The egg, no matter the size, will always contain 125 milligrams of protein per gram. This means that each egg has a little less than 13% complete protein. Protein is found in both the white and the yolk of an egg, so if your diet allows, you should eat the whole egg to get the most out of this muscle-building macronutrient.
However, if you only need lean protein, you’ll want to continue to eat only the egg whites, as egg whites consist mostly of protein with little or no fat. On the other hand, the yolks are rich in protein but also contain cholesterol and other micronutrients such as choline, calcium and zinc. You’ll need to roughly double the number of eggs you use to get the same amount of protein you’d get in a whole egg.
Eggs are also great for repairing tears in muscle tissue after training. Eat an egg after you’re done with your heavy work or intense cardio; it will help you lose weight.
While this little food packs a lot of protein, it’s also beneficial for other reasons.
“Not only does the egg provide high-quality protein, it’s also an inexpensive protein option that’s also convenient and affordable,” says Manaker. “Eggs also provide key nutrients that many of us don’t eat enough of, including choline, which supports brain health.”
When you eat an egg every dayIt does wonders for your body. your password nutrients have been linked to maintaining eye, brain, and immune system health, and may also reduce levels of inflammation and help reduce the risk of metabolic disease. Not to mention that your appearance can feel the effect of eating eggs. Because they are rich in nutrients like biotin, eggs can help your hair, skin, and nails grow strong.
Looking to incorporate an egg or two into your next meal? review the The 5 best recipes to reduce abdominal fat, says a dietician.
Kayla Garritano
Kayla Garritano is a staff writer for Eat This, Not That! She is a graduate of Hofstra University, where she majored in Journalism and double majored in Marketing and Creative Writing. read more
