8 Nutritional Values of Egg White

When it comes to eggs, people often find themselves focusing on egg white nutrition when talking about the benefits of eggs, often neglecting the yolks.

For years we were led to believe that all eggs were bad for us because they contained, and so naturally increased, cholesterol.

However, as more research and studies were conducted, experts found that whilst eggs did indeed contain cholesterol, the cholesterol was a combination LDL and HDL.

LDL cholesterol is bad for us, whereas HDL cholesterol is good for us.

Suddenly eggs didn’t seem quite as daunting as they once were.

Fast forward a few years and new research actually found that eggs were actually very healthy and beneficial for us.

Of course you have egg white nutrition, but even the yolks themselves have been proven to be healthy in moderation.

Here are four proven health benefits of eggs.

egg white

  1. They’re a Great Source of Protein

 As far as egg white nutrition is concerned, this is arguably one of the biggest reasons why people tend to focus on the whites in terms of nutritional value.

Eggs are a great source of protein, and one of the most available muscle building foods ,which plays a vital role in cellular health and division, as well as protein synthesis and the growth and repair of muscle tissue.

The majority of the protein is indeed found in the whites, which is one of the reasons why egg white nutrition is such a hot topic in the health and fitness community.

An average sized free range egg contains around 6 grams of protein.

  1. They’re Full of Nutrients

 When we think of vitamins, minerals, and various other nutrients, we tend to picture fresh fruits and vegetables. Whilst they are indeed great sources of nutrients, so too are eggs.

Eggs contain: Folate, vitamin A, vitamin C, B vitamins, iron, zinc, selenium, phosphorus, vitamin K, calcium, and much more besides that.

What’s more, it isn’t just the egg white nutrition that can take all of the credit either, as a good portion of the nutrients are also found in the yolks.

  1. They’re a Great Source of Healthy Fats

Right now fats are very much in fashion as people have finally woken up to the fact that not all fats are the same.

Some fats, namely poly and monounsaturated fats, are incredibly nutritious and healthy for us.

Even natural sources of saturated fat has been found to be healthy for us when eaten in moderation, and as a result, whole eggs are ideal.

Eggs contain much of their healthy fats in the yolk, and whilst the yolk does indeed contain LDL cholesterol, it also contains HDL cholesterol, and besides which, providing you’re sensible and don’t consume too many whole eggs a day, the amount of harmful cholesterol entering your body will be negligible at best.

  1. They Contain Amino Acids

Amino acids, which are the building blocks of protein molecules, are extremely beneficial and even literally essential for our bodies as they help play a role in so many different internal processes.

Eggs are so beneficial because not only are they rich in amino acids, they’re the only food source to boast a complete essential amino acid profile, which means they contain all of the essential amino acids required by the body, and in the right quantities as well.

  1. They Increase Good Cholesterol

In our bodies, we have two types of cholesterol, which are known as LDL (low density lipoprotein) cholesterol, and HDL (high density lipoprotein) cholesterol.

LDL cholesterol is an unhealthy fat which can coat the lining of our arteries with a layer of fat, that, over time, begins to build up and increase.

As this cholesterol in the arteries begins to build up, our blood pressure increases, the heart is forced to work harder to try to pump more blood around the body, and our circulation decreases.

This can put us at risk of suffering from conditions such as heart disease, heart attacks, strokes, blood clots, and much more besides. HDL cholesterol, however, actually lowers LDL cholesterol, which makes it very healthy and beneficial.

Studies have found that regular consumption of whole eggs, can increase healthy cholesterol levels by as much as 10%.

  1. Eggs are Rich in Choline

If you’re scratching your heads and are wondering what choline is, then rest assured that you most definitely are not alone.

One of the main reasons why you are likely to find egg white in bodybuilding diet plans is actually down to the fact that eggs are rich in choline.

This mineral is often grouped with B vitamins and functions by helping to construct cell membranes.

Not only that, but choline also plays a key role in creating signalling molecules in the brain as well.

  1. Eggs Promote Weight Loss

Another fantastic benefit associated with eggs, particularly from a bodybuilding perspective, is the fact that they are able to promote healthy fat loss.

To begin with, eggs are rich in protein, which is highly thermogenic.

This means that it raises the body’s core temperature as it digests and breaks down.

The body struggles to digest protein as easily as it does with fats and carbohydrates, so it has to work harder and it therefore requires more energy from calories.

Not only that, but eggs also help to keep you feeling full for longer, so they provide very impressive appetite suppressing qualities.

A number of studies conducted all over the globe, recently found that individuals that started their day with a serving of eggs, as opposed to a bagel or a slice of toast, reported increases in energy levels and noted that they stayed feeling full for much longer than usual.

As a bodybuilder training for a contest, the last thing you want is to feel hungry and to crave unhealthy foods, which would make it far more likely for you to cheat on your diet.

By consuming eggs, you are able to ensure that this doesn’t become an issue.

  1. They’re Convenient

Finally, the last benefit associated with eggs, and another reason why egg white in bodybuilding diet plans is so common, is the fact that eggs are so convenient.

If you want a quick, nutritious, and a high protein snack, eggs can be cooked in a matter of seconds.

For when you’re on the go, why not boil some eggs in advance, peel them, and then snack on a couple of hard boiled eggs when you’re in a hurry ?

eggs

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Reda El

My Name is Reda El, entrepreneur, and fitness fanatic for 8 years, and also BJJ blue Belt, I’ve gathered both my experience and the information I‘ve read throughout these years on my website. If you wonder to make a homemade protein bars, feel free to checkout my article about how to make your own protein bars

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