Considered a villain for a long time, more recent studies show that eggs can indeed be a great ally to diet and health. Eggs are one of the most complete foods in vitamins, good fats, and minerals, besides being easily accessible and inexpensive compared to other sources of animal protein.

Tasty, versatile and easy to prepare, eggs can be eaten at any meal of the day, but it is necessary to be careful and follow some recommendations to get the best out of this food!

Egg protein

Eggs are, without a doubt, a great source of protein, providing all the essential amino acids for our body. Proteins, in turn, are important to our body because they have a building and repairing function for our cells, participating in the formation of hormones, enzymes, and antibodies. What's more, if you're one of those who train hard, consuming enough protein isBut how much protein is in an egg anyway?

A whole hen's egg provides on average 6 grams of protein, varying somewhat according to its size or weight. For example, a small egg weighing about 38 grams has 4.9 grams of protein, while a large egg, better known as a jumbo egg, has a total of about 63 grams, 8.2 grams of protein.

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But beware! Many people believe that all the protein in an egg is in the white, but this is not exactly what science shows. These figures represent a whole egg, and the protein is distributed in a similar way between the white and the yolk. So if an egg has 7 grams of protein, about 4 grams are in the white and the other 3 grams are in the yolk, which is alsoSo don't discard one or the other, because the whole egg is good for your health!

In addition to proteins

The benefits of eggs go beyond protein. They also have several vitamins, minerals and lipids, which are essential to the proper functioning of our bodies. Egg white, for example, contains albumin, an easily absorbed and digested protein that has nine essential amino acids for muscle mass gain and regeneration of muscle tissue, and helps the growth of fingernails and nails.In the egg white is also found leucine, an amino acid that contributes to the full functioning of the muscles, besides helping in the loss of body fat.

The yolk, on the other hand, is often neglected, and is rich in omega-3, an important fat for the brain. Another substance present in eggs and of extreme importance to our health is vitamin B, more precisely B12, since its deficiency can cause anemia. A single egg also has vitamins E, K, D, A, folic acid, zinc, calcium, selenium, magnesium, phosphorus, and iron. It is also a source of choline,protein that is related to good memory.

What is the best way to consume eggs?

Eggs are a complete food and a great ally in gaining lean mass. However, according to the way they are prepared, the amount of protein the human body is able to absorb may be altered. Some people think that eating raw eggs is good for your health. Well, consuming them raw is not necessarily bad, even if there is a low risk of salmonella contamination.food causes a large part of its protein to be wasted.

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This is because studies show that the amount of protein absorbed by our body when the egg is raw is less than 50%; when it is cooked, about 90% of the egg's protein can be absorbed. Besides its cooked form, we can also consume the egg fried, in pancakes or omelets, poached, scrambled and so on. Whatever your preference, just make sure it doesn't burn.The unpleasant taste of eating burnt food, the high temperatures can impair the use of the nutrients in the egg.

Is it bad to eat egg yolks?

But what about egg yolk, is it bad for you? Does it raise cholesterol? Is it more calorific than egg white? Or is it completely irrelevant for building muscle?

In this study of athletes, one group ate only the egg whites, while the other consumed whole eggs. Laboratory tests showed that the two ways of consuming eggs delivered the same amount of amino acids to the body.participants, an essential substance for the gain of muscle mass.

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Not only did the comparative results come to similar figures, but what is now known about the egg goes even further. There is no need to fear the yolk, for it contains most of the egg's nutrients. Discarding it, therefore, is a waste in every sense.

The benefits of consuming egg protein

For those who are looking for a good shape, the egg helps in the fat-burning phase. It also has a low caloric value compared to other foods, since a large egg contains only about 77 calories. But those who think this is a food with poor nutritional value are wrong. Alone, it holds most of the fundamental nutrients for our body to function well.

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The egg is considered a functional food, so it is ideal for breakfast. Because it is rich in protein, its digestion is slower, so consuming it in the morning will promote prolonged satiety, preventing the consumption of other calorie sources between the other meals of the day.

But, without a doubt, the greatest advantage of inserting this item in the menu is due to its relatively inexpensive cost and versatility when it comes to preparation, as long as, as we saw earlier, they are consumed whole and cooked in some way.

This excellent and complete food is already a fixture in the routine of many people around the world. As everything in excess is bad for you, it is clear that its consumption must be moderate and must be part of a balanced diet, along with other varied foods. The ideal is that each person eats one to two eggs per day, but in the case of more controlled diets or those focused on muscle mass gain,it is recommended that the right amounts be defined with the help of a nutritionist.