If you are an athlete or a bodybuilder, eating eggs regularly is recommended because of eggs’ protein contents. Proteins build up and maintain muscles. Aside from protein, eggs are also rich in vitamins and minerals. Egg yolk, in particular, provides excellent amounts of vitamins B2 (riboflavin), B9 (folic acid), C (ascorbic acid), A (alpha-retinol) and D (cholecalciferol). These are important in the proper utilization of energy and in the maintenance of bone and muscle strength. Egg yolk is also high in choline, a substance that aids in the development of fetal brain and is also said to protect you from memory loss.
The mineral selenium in eggs is an antioxidant that protects your cells from being damaged by free radicals and boosts your immune defenses. Zeaxanthin and lutein, carotenoids that act as provitamin A, are also found in eggs. Your body converts them to vitamin A, and they help prevent age-related vision loss.
Protein in Eggs
Different egg preparations give you different amounts of protein and other nutrients. When eaten raw, a whole large egg provides 6.25g of protein, while a whole medium-sized egg provides 5.5g of protein. The yolk of a large egg eaten raw provides 2.78g of protein, while its egg white provides 3.51g. If you would rather not eat eggs raw, you could try the fried, scrambled or boiled variety. When fried, a whole egg provides 6.23g of protein. When scrambled, it gives 6.76 g, whereas when boiled, it gives 6.29g.
If you eat one egg per day, you would have already satisfied 12 percent (or 6g out of 50g) of the recommended protein intake daily. A diet that includes eggs is therefore good for muscle building. Remember that muscles consist of proteins; the two major ones are called myosin and actin. Eggs are an excellent source of proteins, which the body eventually breaks down and turns into muscle proteins.
Extra Benefits from Eating Eggs
You might think that eating eggs would give you elevated cholesterol levels. Indeed, eggs contain a lot of cholesterol, but this cholesterol could be the good kind because instead of giving you high cholesterol levels, eating eggs could even improve your lipid profile.
Given the protein, vitamin and mineral contents of eggs, it is actually beneficial to consume one egg a day. In fact, eating one egg in the morning can already make you feel full without having to consume lots of unnecessary calories from other breakfast foods. Keep in mind, though, that one egg can contain as much as 70 to 80 calories. Therefore, if you need to watch your calorie intake, do not eat more than one egg per day.
If you are conscious about the fat contents of eggs, you can avoid the fat by consuming extra egg whites when you are not satisfied with just one egg. Furthermore, try to avoid using butter or animal fat when frying your egg because you could end up consuming more fat and calories than you actually need.