Eggs are a good source of protein, which is more important for building muscles and used by many of the body builders to get their protein requirements. It is also good for your overall health.
Most of the people known that they are very healthy. They are considered as a complete source of high quality protein because it have all essential amino acids and many vitamins , which are important to our body.
How much protein in one EGG ?
Protein in one single piecea is not be correctly defined because it depends on the size / weight of it. There are on average between 5.2 to 7.5 gm of protein in single piece. Protein according to the size of eggs are given below :
- Small eggs (38 gm) contains 4.79 gm of protein.
- Medium eggs (58 gm) contains 6.4 gm of protein.
- Large eggs (68 gm) contains 7.5 gm of protein.
- Very large eggs (78 gm) contains 8.7 gm of protein.
Protein per 100 gm contains 12.6 gm of protein.
Although protein has been founded in both the egg’s white and yolk, actually the yolk contains a large amount of protein than white. But the amount of white part is more . so, it means that the white provides more protein overall.
Health Benefits by Egg
There are many health benefits provided by the eggs to whom who eat eggs . some of the benefits of eggs are following :
- Protein content :
One large piece contains approx. 6.5 gm of protein. The protein in eggs is considered as high quality protein because it contains all essential amino acids that the body needs to repair and build tissues and also helps body builders to get their daily protein requirement for better muscle growth.
- Beneficial in Weight loss :
Higher protein diets can lead to greater weight loss and reduction in body fat compared to lower protein diets. One contains about 6 grams of protein, which can be a significant source of protein in a weight loss diet.
- Helps maintain Muscle mass :
They are a good source of protein. Eating food with high protein can help you to build and maintain strong muscles, eggs helps in maintaining the muscles as long as we aged with the proper exercises. Eggs helps in completing the daily protein requirement. so, eggs helps in maintain muscle mass.
- Heart health :
they are also a good source of cholesterol. In fact, some studies have found that eating eggs may improve heart health by increasing good HDL cholesterol levels. But some researches says that dietary cholesterol may not have a impact on blood cholesterol. So, there are deep researches and studies required .
- Eye health :
They are a good source of Lutein and zeaxanthin, that are important for eye health. These nutrients helps to reduce the risk of age related muscular degeneration, a common cause of vision loss.
Substitutes of eggs
There are some other good sources of protein other than eggs that equally healthy, beneficial food item that serve as superb alternatives :
Dairy products : Milk , cheese, yogurt and cottage cheese are all excellent sources of protein. They all are high in protein and easily available to all. They are more beneficial than them because they are veg in nature and contains good quality protein that also helps in muscle building and overall body health.
Nuts and seeds : Almonds, pumpkin seeds, sunflower seeds, peanuts are also good source of protein. their extracted butter are also contains high protein which is beneficial for your health i.e. Peanut butter is a good source of protein and used by many body builders to get their daily protein requirements.
Oats : Oats are a whole grain food. Oats are among the healthiest grains on Earth. They’re a gluten free whole grains and a good source of important vitamins, minerals, fivers and antioxidants. Oats are incredibly nutritious and contains a powerful soluble fiber and also helps in lowering cholesterol level. It also improves blood sugar and helps in weight loss. they can be replaced by oats because of it’s rich nutrients.
Rajma or kidney beans : Rajma or kidney beans is also a substitute which is nutrient rich , low glycemic index, rich in protein. A popular, healthy food rajma is highly recommended for it’s iron rich , potassium rich , low fat properties. It is an excellent source of dietary fiber and helps in boost digestion. It is known as the powerhouse of Nourishment.
Peanut butter : Peanut butter is a dietary supplement rich in protein and nutrients made of peanut extracts and some salts, highly delicious in taste and a good source of protein , loaded with fiber, vitamins, and minerals. It is perfectly fine to incorporate moderate amounts of peanut butter into a healthful diet. It is also a substitute but it cannot properly replace the eggs.
Lentils / Dal : Lentils or dals such as Urad, Masoor, matar, etc. are having a wonderful source of fiber, protein, vitamin and nutrients. 1 cup of lentil contains 14 grams of protein and can easily replace the eggs for protein requirement.
Tofu : It is a plant based eggs alternative. This milky white, creamy , flavored food item ( looks like paneer) made from soy milk is a great source of protein and nutritional value. It provides many health benefits and works as a great replacement.
If you are vegan then these are terrible alternative for you.
https://www.who.int/news-room/fact-sheets/detail/healthy-diet
Conclusion
As we studied above , eating eggs provide many health benefits to our body and also helps in muscle building . the person who works on his body or start body building , it is a form or type of supplement for such persons which helps them to achieve their body goals. Eggs are highly nutritious and provide high quality protein to our body.
But there are some alternatives that are equally healthy and beneficial food items that serves as superb alternatives like dairy products, nuts and seeds, oats, kidney beans , tofu and lentils etc. They provide many nutrients more than eggs and veg in nature. So, If a person is a vegan, these substitutes are the best to maintain a good or balanced diet that provide more nutrients.
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