Not only are eggs rich in protein, but they also have an impressive array of nutrients to boost optimal health.
Protein is an essential macronutrient that plays a crucial role in our overall health and well-being. When it comes to high-quality protein sources, eggs are a super useful and versatile source.
What is protein and why is it important?
Protein is made up of amino acids, which are the building blocks for various tissues and organs in our bodies. It is essential for the growth, repair, and maintenance of cells, muscles, bones, and more. Getting enough protein is crucial to support a healthy immune system, promoting satiety (fullness), and helping with weight management. How much protein we need varies depending on age, gender, size and activity levels. Current thinking is around 1.6-2.1 grams per kilo of body weight, depending on activity levels. Older people need more protein, as we become less efficient at processing it as we age.
How much protein is in eggs?
Eggs are a complete and high-quality sources of protein. One large egg contains approximately 6 grams of protein, so it’s a useful contribution to our daily quota, especially when combined with other protein sources (as in an omelette with ham and cheese). Eggs also provide all nine essential amino acids, which our bodies can’t produce on their own and must be obtained through our diet.
What else is in eggs?
Besides protein, eggs are packed with essential nutrients that contribute to overall health.
- Vitamins and Minerals: Eggs are a rich source of vitamins such as vitamin B12, vitamin D, vitamin A, and folate. They also contain minerals like selenium, iron, and zinc, important for a range of bodily functions.
- Choline: Eggs are one of the best dietary sources of choline, a nutrient important for brain development and function. Choline also plays a role in liver health and helps maintain a healthy nervous system.
- Antioxidants: Eggs contain powerful antioxidants, including lutein and zeaxanthin, which are beneficial for eye health and may reduce the risk of age-related macular degeneration.
Eggs vs. other protein sources
When comparing eggs to other protein sources, such as meat, fish, and plant-based options, eggs hold their own in terms of protein quality and nutrient content. Eggs provide a highly digestible and bioavailable protein, meaning our bodies can efficiently process the protein they offer.
Eggs and muscle growth
Protein is essential for muscle growth and repair, making eggs an excellent choice for athletes, fitness enthusiasts, and those looking to build or maintain muscle mass. Research suggests that consuming high-quality protein sources like eggs after exercise can enhance muscle protein synthesis, leading to improved muscle recovery and adaptation.
Eggs and weight management
Incorporating eggs into a balanced diet can also be useful for weight management. The protein in eggs helps promote satiety (fullness) and reduce hunger, making you feel fuller for longer. This can ultimately lead to better appetite control and potentially contribute to weight loss or weight maintenance.
Ways to use eggs to boost protein
Think of eggs as a protein boost for meals: adding an egg to otherwise plant-based lunches and dinners can be a quick way to get the protein up so you hit your protein targets. Hard-boiled eggs are a super-convenient way to do this, and they make great snacks too. Boil them up and keep in the fridge. Packaged egg whites are also a convenient way to add protein to recipes like smoothies, porridge, pancakes and scrambles. And don’t forget all the egg-based dishes (see our recipe section) that make excellent healthy additions to your day.