In addition to the 13 essential vitamins and minerals it contains, the egg contains complete protein of excellent quality, mainly in the white (the yolk also contains protein).
Egg white provides all of the essential amino acids in the right proportions for effective use, such as valine, leucine and isoleucine (branched amino acids also known as BCAAs) which can inhibit muscle breakdown, spare glycogen and increase lean mass.
When I’m dry, egg white provides me with a lot of protein with a minimum of calories. I take them as a mid-morning and afternoon snack to limit catabolism.
What are the benefits of eggs?
Egg white protein is so perfect that nutritionists often consider it the basic benchmark against which all other complete proteins are measured.
In scientific jargon, it is said that the egg has great biological value.
This indicates the quality of proteins and their coefficient of use to develop tissues. On a scale where the index 100 represents optimal use, egg proteins have a biological value of 93.7.
By comparison, this value is 84.5 for milk, 76 for fish, 74.3 for beef and 64 for wheat and rice.
These numbers mean that your muscles can absorb protein from the egg more easily than what is found in any other whole food.
This is why bodybuilders make egg whites a key part of their diet.
What does egg white contain?
Rich in protein including 50% albumin, it is the part of the egg that bodybuilders prefer.
Some people eat or rather swallow raw egg white but this practice can be very dangerous and not optimal if you want to assimilate as much protein as possible.
Indeed, cooking eggs plays an important role in the digestion of proteins.
Why should we eat the yolk?
If the white contains neither lipids nor cholesterol, this is not the case of the yolk which contains good cholesterol, good fats and a whole bunch of interesting nutrients: zinc, choline, lutein, omega-3, vitamin D.
Regarding cholesterol, the latest research shows that eating whole eggs is not harmful for healthy adults.
So do not throw away the yolk because it will be your best friend to gain muscle, especially with vitamin D and cholesterol which will allow you to manufacture more testosterone.
Is Eating Raw Eggs Dangerous?
About thirty years ago, deadly bacteria of the genus Salmonella enteritidis infected the ovaries of chickens and therefore the eggs. Now, about one in 10,000 eggs, or 4.5 million eggs per year, are infected with these bacteria.
Consuming an infected, unrefrigerated, undercooked, or raw egg or preparations like “eggnog” made at home with contaminated eggs can cause symptoms ranging from nausea to diarrhea and kidney disease.
But that’s not all: it is estimated that contaminated eggs kill between 200 and 500 people each year.
So the answer is quite clear as far eating raw eggs.
How to properly cook an egg?
There are many types of cooking (scrambled eggs, hard-boiled eggs, boiled eggs, poached eggs, soft-boiled eggs, etc.). What you need to know is that raw egg protein is not fully digested.
Only half is assimilated while cooking allows them to be absorbed almost entirely. Conversely, if the yolk is overcooked, the proteins it contains will be less assimilated.
The ideal cooking for optimal digestion is poaching or boiled eggs. Namely, keeping them in the refrigerator or even in the freezer does not affect their digestibility.
5 Good reasons to eat eggs
To lose weight
A 2008 study in the International Journal of Obesity shows that an egg-based breakfast can actually help you lose weight.
According to this study, a low-calorie diet, combined with a regular healthy dose of eggs for breakfast, can help you lose weight twice as fast.
Keep in mind that eggs are among the most satiating foods and can keep you feeling full for a long time. This property makes them useful for reducing your calorie intake.
Good for memory
Have you ever heard of the amino acid called choline? Egg yolk is by far the richest food in choline (125 mg).
The latter stimulates the production of a neurotransmitter called acetylcholine, responsible for memory, mental clarity, and the proper formation of synaptic connections between neurons. Choline is also thought to slow the progression of Alzheimer’s disease (1).
Beneficial for the eyesight
Lutein is an antioxidant from the carotenoid family that helps you see crisp, clear vision. New research has shown that eggs are high in lutein and are good for your eyes.
Lutein helps, among other things, reduce the risk of cataracts (2 3) and age-related macular degeneration (AMD) (4 5).
Beneficial for the blood
Eggs contain a lot of folate (vitamin B9), which is necessary for the formation of new red blood cells.
People who have a folate deficit are therefore at high risk of anemia. It is also essential for the manufacture of DNA and amino acids necessary for cell growth.
Good for hair, skin and nails
The B vitamins and omega-3 fatty acids found in eggs will help you get better hair, skin and nails.
Egg Nutritional Chart
|Omega 3||32.2 mg|
- Zeisel, Steven H., and Kerry-Ann da Costa. “Choline: An Essential Nutrient for Public Health”. Nutrition Reviews , vol. 67, no.11 , November 2009, p. 615-23. PubMed , doi: 10.1111 / j.1753-4887.2009.00246.x.
- Christen, William G., et al. “Dietary Carotenoids, Vitamins C and E, and Risk of Cataract in Women: A Prospective Study”. Archives of Ophthalmology.
- Hankinson, SE, et al. “Nutrient intake and cataract extraction in women: a prospective study. ” BMJ: British Medical Journal , Vol. 305, n o 6849, August 1992, p. 335-39.
- Richer, Stuart, et al. “Double-Masked, Placebo-Controlled, Randomized Trial of Lutein and Antioxidant Supplementation in the Intervention of Atrophic Age-Related Macular Degeneration: The Veterans LAST Study (Lutein Antioxidant Supplementation Trial)”.
- Olmedilla, B., et al. “Lutein, but Not Alpha-Tocopherol, Supplementation Improves Visual Function in Patients with Age-Related Cataracts: A 2-y Double-Blind, Placebo-Controlled Pilot Study“. Nutrition (Burbank, Los Angeles County, Calif.)