Incorporate more eggs into your diet to get the protein you need!
Eggs are one of the most complete sources of protein as they contain all essential and non-essential amino acids (the building blocks of muscle). They also play an important role in a healthy diet and your weight loss. The importance of protein in muscle building is invaluable, because without protein your muscles will not develop. Aside from water, protein is one of the most essential elements to your body.
Nutritional Value
The incredible nutrient value of eggs includes about 6 grams of high-quality protein, along with vitamin A, E, and K along with a variety of B complex vitamins for energy, and minerals like calcium, zinc and iron. If you are watching your fat intake, know that the whites of an egg contains zero fat and an egg yolk contains about 5 grams of fat and only a small portion of that is saturated fat (“bad” fat). While eggs contain cholesterol, they are still considered a part of a balanced diet. However, a recent study has concluded that the regular consumption of egg yolks should be avoided by persons at risk of cardiovascular disease.(1)
Choosing Your Eggs
There are many kinds of eggs to choose from these days, while some come from cage-free chickens, others are fortified with omega-3 fatty acids. But which eggs are the best? Free-range chickens that live on farms where they can roam freely are able to eat a diet that includes greens and insects, and the nutrients they get from these foods end up concentrated in their eggs. Artemis Simopoulos, author of The Omega Diet discovered that eggs laid by free-range chickens contain 20 times more omega-3 fatty acids than regular supermarket eggs.(2)
Eggs and Weight Loss
Egg whites promote weight loss because they can cause your body to expend large amounts of energy in order to digest them, so they improve calorie burn. Secondly, when eggs are eaten without carbohydrates they force your body to produce more glucagon, a hormone that increases fat loss.(3)
Other Benefits of Eggs
Eggs contain two unique antioxidants (lutein, and zeaxanthin) that have been shown to help prevent macular degeneration, a leading cause of age-related blindness in a highly bioavailable form.
They can help you feel full and stay energized, while maintaining a healthy weight. Research has shown that eating eggs at the start of your day can help reduce calorie intake, and help prevent snacking between meals.
Eating eggs can also help you lose weight due to their content of essential vitamins and minerals including Pantothenic Acid, and Choline.
Building strong teeth and bones is easier when you include eggs in your diet. A single egg contains Phosphorus, Vitamin D, and Calcium to strengthen bones and teeth. These minerals also work together for energy production, and proper nerve function, muscle contraction and blood clotting.(4)
Check out this great Deviled Eggs Recipe from Skinny Ms. to get more eggs into your diet. Share your favorite Skinny Ms. Egg Recipes with us, by leaving a comment below!
References:
- http://www.atherosclerosis-journal.com/article/S0021-9150%2812%2900504-7/abstract
- http://www.ocregister.com/news/eggs-164426-davis-market.html
- http://www.kellyfrankson.com/2008/03/fat-loss-101-a-hormonal-event/
- http://www.inicia.mu/en/Facts-about-Eggs/facts-about-eggs.html
