Eggs are a great source of protein and they are so easy to prepare, it’s easy to understand why I encourage my clients to eat eggs for breakfast, snacks and anytime they want to. I believe that eggs should be a part of every person’s healthy diet. I’m also talking about egg whites not yokes. Yokes are rich in cholesterol and American Heart Association recommends only one yolk per day. The good news is that when it comes to egg whites, you can have as many as you’d like. Just one 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. That’s all good stuff but what’s even more impressive is that an egg white has only 17 calories, 0.1 grams of fat, 0.2 grams of carbs and almost 4 grams of protein.
Dr. Frank Hu, a professor of nutrition and epidemiology at the Harvard School of Public Health conducted studies on eggs and concluded that starting your day with a breakfast of scrambled eggs will have a better impact on your health than bagel, cereal or bread.
Here are my reasons to love eggs.
1. Eggs Help Build Muscle. Leucine, an amino acid in eggs, is what’s responsible for eggs’ contribution to muscle growth. Our muscles are 25 percent protein and only one egg contains 6 grams of high quality protein and all nine essential amino acids. Research proves that egg whites after a workout improve muscle recovery and growth but you need the whites from three eggs to maximize the impact.
2. Eggs Help Shrink your Waist. That’s right. You heard it right. When you eat eggs, you feel fuller for longer periods of time. A study from Louisiana State University showed that obese people who ate a two-egg breakfast at least 5 times a week lost 65 percent more weight and had more energy than those who ate bagels.
3. Eggs Reduce Inflammation. I love all the great facts about egg whites but the reason egg yokes are important (but it has to be no more than one per day) is that they contain choline, important for brain health, as well as for a healthy nervous and cardiovascular system. Choline is known to reduce inflammation by as much as 20 percent, according to American Journal of Clinical Nutrition. It may also reduce the possibility of some cancers.
4. Eggs Help Your Beauty Shine Through. I’m not kidding! Eggs promote healthy hair, skin and nails because of all the vitamins, minerals, omega-3’s and sulfur.