The egg, it has been said, is the perfect food.
Eggs support our body with the nutrients we need for development and growth. The body assimilates the protein provided by the simple egg more efficiently than all other protein sources because eggs are considered to be a complete protein. The quality of a protein is measured by the rate of efficiency the protein is used by the body for growth. Eggs score an incredible 93.7 per cent. By comparison, milk scores 84.5 per cent and beef scores only 74.3 per cent.
The building blocks of protein are the amino acids. Twenty amino acids are found in eggs. This includes all nine of the essential amino acids. They are called essential because our bodies cannot generate these amino acids. They must be found in the food we eat. As they are complete in eggs, the highest quality of protein is available to us. The nine essential amino acids are valine, leucine, isoleucine, theronine, histidine, tryptophan, phenylalanine, methionine and lysine.
These amino acids, which form the egg’s protein, are necessary for healthy cell development, mental functions, memory, a strong immune system and eye health as well as muscle strength.
The protein in an egg is divided, contrary to past opinion, between the egg white and the egg yolk. An egg white contains approximately 3.6 grams of protein and the yolk contains approximately 2.7 grams.
An egg’s nutrition is also divided between the yolk and the egg white. The yolk contains all of the fat and a slightly less than half of an egg’s protein. Vitamins A, E, D, B 12, folic acid plus the minerals iron, calcium, phosphorus and copper are in an egg’s yolk. Eggs are one of very few foods in which natural vitamin D is found.
Niacin, riboflavin, magnesium, sodium, potassium, sulfur and zinc can be found in an egg white.
If it sounds as if eating eggs for breakfast is like taking a powerful vitamin pill, it is true. Eggs are natural and good for us.
With only about 80 calories each for a large size egg, they are filled with nutrition and energy for optimum health. One large egg provides twelve per cent of the recommended protein the body needs for an entire day.
Eggs can generally be found at the local grocery store in a selection of sizes. The protein content varies with the size of the egg.
- Small eggs contain 5 grams of protein.
- Medium eggs contain 5.5 – 6 grams of protein.
- Large eggs contain 6 grams of protein.
- Extra large eggs contain 7 grams of protein
- Jumbo eggs contain 8 grams of protein.
Eggs set the standard for excellent protein that is easily metabolized in our bodies. It does make sense that an egg would be such a complete food as a fertilized egg contains all the elements a baby chick needs before it hatches. Consumer eggs, of course, are not fertilized but the nutrients are the same as a fertilized egg. Brown eggs and white eggs have the same nutrients and protein content. Eggshell color is determined by the color of the hens laying the eggs.
Eggs For A Healthy Diet
Eggs are ideal as a source of protein that offers a “full” feeling longer as well as energizing the body. It has been shown that eggs eaten at the beginning of the day reduce calorie intake for the day by providing long term energy which, in turn, reduces the desire for mid morning snacks. Having a supply of chilled hard-boiled eggs is a wonderful idea for weight loss.
Recent studies have debunked the idea that we should limit our egg consumption to two eggs a week due to cholesterol contained in an egg. An egg white is both cholesterol and fat free. An egg yolk contains 213 milligrams of cholesterol. This is about 22 per cent less than previous studies illustrated. There are 5 grams of fat total in the yolk. The good news is that only 1.5 grams of fat in an egg’s yolk is saturated. It is saturated fat that is the most likely to have an effect on the blood’s cholesterol. Adding an egg daily to the diet is reported to be safe and without harm to cholesterol levels for a healthy person.
As we strive for balance in our lives, it is only logical that eating well, getting enough rest and hydrating our bodies by drinking enough water will help us reach the goal. Protein is the key to health and energy. The humble egg is our best friend when it comes to adding the quality of protein that is most beneficial.