How do you like your eggs in the morning? Boiled, fried, scrambled, poached, raw? However you take them, when it comes to packing in clean protein, vitamins and minerals, barely anything beats the nutritious, delicious egg. We’ve laid out a few of the humble egg’s best bits, so that you can get cracking with a newer, healthier you.
Egg protein is clean protein
There’s a lot to consider when choosing a protein supplement, including dairy and lactose content, as well as the amount of carbohydrates. Egg protein, or more specifically, egg white protein, is both high in muscle-building protein and amino acids, and low in carbohydrates and fat.
Eggs are high in muscle-building protein, and low in carbohydrates and fat.
One large hen’s egg contains around 6g of protein, and a scoop of MyVitamins Egg White Powder contains around 23g of protein. So, however you slice it, you’re getting a decent protein hit whether you choose to go whole, or supplement your eggs.
Eggs and Essential Amino Acids
A single egg contains all nine essential amino acids, to help build lean muscle and protect cells from damage. What makes them essential? There are 20 amino acids in total — aminos being the building blocks of all protein — and nine of them can’t be made by the body, which means you have to eat them, or supplement with them.
Those essential nine are: histidine, isoleucine, leucine, lycine, methionine, phenylalanine, threonine, tryptophan and valine. Leucine, isoleucine and valine are the three most commonly associated with muscle building, which is why you’ll see them mentioned most often when we talk about workout supplementation.
Omega fatty acids
We all need omega-3 fatty acids to help reduce inflammation, maintain proper brain function and reduce the risk of cancer, but getting the ratio of omega-3 and omega-6 is essential. Omega-3s are what we need more of, but a lot of foods, eggs included, also contain omega-6s. Too many omega-6s can lead to inflammation, so choosing the right kind of eggs is also important.
As a general rule, the higher quality the egg (caged being the worst, organic free range being the best) the better the ratio of omega-3 to omega-6.
Vitamins and minerals in eggs
Eggs are also packed with vitamins and minerals, to keep your skin and hair healthy, your energy levels stable, and your unborn baby ticking along nicely.
Essential for the absorption of calcium, you need to eat or supplement vitamin D.
Two of the most powerful B vitamins, B2 and B12 are important for maintaining steady energy levels.
Folate is especially important for pregnant ladies, as it helps prevent prenatal complications.
For bone growth and repair.