Eggs are one of the most commonly consumed foods all across the world. They are highly nutrient-dense and are a rich source of protein. Additionally, eggs also contain a wide variety of vitamins and minerals such as phosphorus, calcium, Vitamin K, etc, making them the ideal choice of food to start your day off with. Let us understand more about the protein in an egg and how consuming it can have a positive impact on your body.
How Much Protein In An Egg
On average, most eggs contain nearly 7 grams of protein. The amount of protein present in the egg depends on its actual size and source.
Given below is the protein content of various sized eggs:
- Small egg: 4.9 grams of protein
- Medium egg: 5.7 grams of protein
- Large egg: 6.5 grams of protein
- Extra-large egg: 7.3 grams of protein
- Jumbo egg: 8.2 grams of protein
Since the average person requires a minimum of 55 grams of protein per day in order to promote optimal functioning, consuming eggs can be one of the fastest ways to meet your requirements.
Debunking Common Myths About Egg Nutrition
One of the most common misconceptions that people have about protein found in an egg is that they think all of the protein comes from just egg whites. While egg whites are basically just protein, other parts of the egg such as the yolk are incredibly nutritious as well. The egg yolk is the primary nutrition and fat housing component of the egg and contains almost half of the protein content found in the egg.
For example, if you are consuming a medium-sized egg that contains about 6 grams of protein, the egg yolk contains 2 grams of it, while the whites provide you with 4 grams of protein.
Another misconception about egg white protein is that raw eggs contain more protein than the cooked ones. Consuming raw, uncooked eggs is one of the least effective ways to provide your body with protein since our body does not accept it. Cooking your eggs will make them 94% more absorbable, while definitely giving you a better taste as well.
Benefits Of Consuming Eggs
Given below are some of the health benefits that you may experience from adding eggs to your daily nutritional intake:
Improved Muscle Functioning:
The protein found in an egg helps in carrying out functions such as aiding the expansion and contraction of muscles, preventing lactic acid build-up, aiding the growth of muscle mass and boosting the repairing process of the tissues in our body.
How Eggs Help In Muscle Building?
Egg nutrition also helps in promoting optimal functioning of our muscles and is one of the main reasons why athletes and bodybuilders include a lot of eggs in their diet.
Improved Brain Health:
Egg whites contain a wide variety of essential nutrients such as manganese and the B class of Vitamins that help in carrying out functions like reducing the oxidative stress exerted on the brain due to presence of free radicals, improving the flow of blood and oxygen, and reducing the release of hormones like cortisol.
The egg protein can be beneficial for improving memory power, logical reasoning, etc among growing children. Additionally, egg yolk nutrition can also be helpful in preventing the formation of neurodegenerative diseases such as Alzeihmer’s and Parkinsons in the long run.
Regulates Energy Levels:
Egg whites contain essential nutrients such as Vitamin A and B12 which help in releasing units of energy in our body to carry out essential functioning, They are also absorbed by our body at a relatively slower rate, making them the ideal choice of breakfast food to keep you fuelled throughout the day.
While we sleep, our body experiences a major breakdown of all the nutrients that we consume throughout the day and lose a lot of nutrition and muscle in the process.
In order to prevent any complications such as catabolism, it is important to consume the protein in an egg as soon as we wake up to kick start our body’s metabolic activity.
Improves Immune System:
Nutrients such as Vitamin A, Vitamin B, and selenium found in eggs can be beneficial in carrying out functions such as improving the body’s response to inflammation, enhancing the actions of lymphocytes, and promoting the release of white blood cells in our body.
Egg protein can be beneficial in warding off harmful pathogens that could cause infections. Additionally, egg whites are also responsible for promoting the growth of healthy micro bacteria within the gut, which is useful for improving digestion and maintaining intestinal flora.
Prevents heart disease:
Egg yolk protein is a rich source of a compound called choline which is useful for eliminating the presence of homocysteine, a common marker for heart disease. Additionally, egg nutrition can also be useful in promoting a healthy pumping of blood and reducing the oxidative stress exerted on the heart.
Promotes Eye Health:
Egg yolk protein is a good source of Vitamin A, which is useful in maintaining optimal optic functioning. They also contain compounds such as zeaxanthin and lutein, which are essential for preventing visual complications such as age-related macular degeneration, which is one of the most common reasons for developing loss of vision.
Aiding Weight loss:
The protein in an egg signals the body to reduce its release of hunger hormones such as ghrelin. This eliminates our cravings for junk food and sugars, urging us to make better nutritional choices. Apart from being an appetite suppressant, the protein in an egg also improves the body’s metabolic activity, which uses up all the stored fat content to produce units of energy.
Egg yolk nutrition is also a good source of nutrients such as biotin and the B class of vitamins which promote a healthy flow of blood throughout our body and give it a glowing appearance. The anti-inflammatory properties of eggs are also useful for improving skin conditions such as acne and signs of aging.
You can optimise your egg white protein intake for the day by supplementing your regular food intake with natural health supplements such as protein powders which help you meet the recommended daily allowance of protein for the day.