If you’re going to ask a nutritionist to make a meal plan for you, don’t get surprised if you are going to eat eggs throughout the day. Eggs are known as a staple among bodybuilders and even people who are looking to lose weight. What makes eggs essential in every healthy diet plan?
High in Protein and Highly Nutritious
Eggs can give you high-quality protein plus it contains different vitamins, minerals, healthy fats, and antioxidants. It means that it can provide you with all the valuable nutrients needed for your day-to-day needs.
It can be a good source of fuel for active individuals. It is also the reason why a lot of bodybuilders tend to include eggs as part of their post-workout meal. Rocky Balboa would even consume eggs raw. Unfortunately, science has already disproved the way Rocky Balboa eats raw eggs. Even if contracting salmonella from eggs is quite rare nowadays, you might still want to eat cooked eggs.
When you consume raw eggs, your body will only absorb 50% of the protein found in eggs. On the other hand, eating cooked eggs pick up the amount of protein absorbed by the body to 90%.
A single egg has around 6.3 grams of protein. Plus, it contains all the nine essential amino acids that can help in the overall recovery and maintenance of muscles.
Contains Choline
Not a lot of people are aware of choline. Choline is an important nutrient that is often included in B vitamins. This plays a role in building the cells’ membranes and improving overall brain performance. And according to experts, 90% of US adults don’t hit the recommended amount of choline.
A single egg can already give you more than 100mg of choline.
Improves Your Cardiovascular Health
In the past, nutritionists misunderstood the fats found in eggs, which is why it was common in the past to see people throw the egg yolk. But in reality, eggs are found to have levels of high-density lipoprotein or HDL. This is considered the good cholesterol that can help lower cardiovascular conditions.
Some eggs contain a high amount of omega-3 fatty acids. What it does is help get rid of triglycerides in your system. Omega-3 fatty acids are usually associated with fish. Unfortunately, it depends on how the hens were raised.
Hens that eat omega-3 enriched feeds are known for their omega-3 fatty acids. In a study, consuming 5 fish-oil enriched eggs per week for 3 straight weeks can help in reducing the body’s triglycerides by 16-18%.
Source of Vitamin D
Eggs are also a great source of vitamin D. Experts believe that vitamin D plays a crucial role in a person’s mood. People who are suffering from depression are known to have low levels of vitamin D. Next, vitamin D can also help in calcium absorption in the bones. For women who are prone to having osteoporosis, vitamin D can help preserve bone density. Aside from a little outdoor exposure; including eggs in a person’s diet can meet his or her vitamin D requirements.
Easy to prepare
A lot of people hesitate to get certain food options in their fridge because it’s too complicated to prepare. With eggs, even someone who doesn’t know how to cook can prepare eggs. On top of that, if you’re the type who is busy with his or her schedule, you can simply boil a few eggs for a few minutes.
Another reason why eggs can be a good part of your meal is that you can also get creative with your meals. You can have it scrambled along with meat. On the other hand, it can also go well with bread for a simple and easy to prepare egg sandwich.
Just make a quick search online and you’ll find yourself with a variety of egg-related recipes that you can prepare.
Food that can control your cravings
A lot of people struggle with their weight because they feel the need to eat in when they don’t have to. A hack that nutritionists tend to do is to increase the person’s protein intake. Protein is considered by experts as the most fulfilling macronutrient out there. Eggs are high in the Satiety Index, an index that measures a particular food’s ability to make a person feel full.
Numerous studies have already tried eggs and observed its relevance to a person’s calorie intake. Those who eat eggs tend to eat fewer calories overall throughout the day.
How Many Eggs Should I Eat in a Day?
So how many eggs should you eat in a day? Experts agree that eating up to 3 eggs in a day is healthy. However, going beyond 3 eggs is pushing the limit. It becomes a gray area that experts don’t have a consensus on yet.
Final Thoughts
Eggs should be a staple in your meal. It’s the perfect food whether you’re looking to increase your protein intake or you plan on eating fewer calories throughout the day. It’s a healthy option that can be incorporated with different food options. But of course, moderation is always key to maximizing the benefits of eating eggs. Be sure to hit the brakes if you are already eating three eggs a day.