I’VE SCRAMBLED UP THREE FACTS ABOUT EGGS YOU MAY NOT KNOW TO CONVINCE YOU TO EAT MORE OF THEM TO REAP THE IMMENSE HEALTH BENEFITS THEY PROVIDE.
ALLOW ME TO CRACK OPEN THE DISCUSSION!
This quick and easy breakfast – or any time of day – option is often cast aside despite being one of the truest superfoods around. Learn three more reasons you should make eggs a staple in your nutrition and how to ensure you can add them to any meal hassle-free!
#1: EGGS ARE THE GOLD STANDARD OF PROTEIN
One large egg provides six grams of protein. But the protein you receive from an egg may be superior to the protein you receive from chicken or beef (or any other protein source) due to its nearly unmatchable protein quality.
A protein is” scored” based on the number of essential amino acids – those the body is unable to make – it provides, as well as the amount and ratio of essential amino acids it provides relative to the human body’s needs. There are various types of tests that can be used to assess protein quality, but no matter the test, eggs always score the highest and are often used as the gold standard to which the quality of other proteins are compared.
The Protein Digestibility Corrected Amino Acid Score (PDCAAS), one of the premier protein quality assessments of today, scores foods on a scale of zero to one based on their quality. Eggs are one of the few protein sources that scores a perfect one on this measure.
Even more, eggs score a 1.21 (which indicates surpassing human needs) in the Amino Acid Score (AAS) rating system, and score higher than any other protein in the Protein Efficiency Ratio (PER) score. When assessed via the Biological Value (BV) rating system, eggs receive a perfect score!
Eggs are especially rich in leucine, the amino acid responsible for directly “turning on” muscle growth and repair at the cellular level. The protein in egg is composed of 8.6 percent leucine, trailing only the protein found in milk-based sources, e.g., whey and casein protein.
Candid Note: Whey protein does outscore eggs on some rating systems.
#2: EGGS CONTAIN (ALMOST) EVERYTHING YOU NEED
The egg is unique in that it literally contains a significant amount of nearly every vitamin and mineral your body needs. They’re an EGGcellent source of:
- Vitamin A
- Riboflavin (B2)
- Pantothenic Acid (B6)
- Vitamin B12
The also contain vitamins E, D, and K, calcium, copper, iron, manganese, phosphorus, and zinc! Talk about a superfood if there ever was one!
#3: EGGS ARE [OVER] EASY!
In a matter of minutes, you can have a protein-rich meal on your plate (or in your coffee mug!). You can scramble them, fry them, or enjoy them sunny side up in less than five minutes. You can also prepare an omelet in similar time – just be sure to account for the added minute where you’re preparing and adding fresh veggies and more protein to the pan.
You can also boil, bake, and poach them. And although these methods yield greater cooking times, the prep work is hassle-free and done in minutes. Plus, you can prepare in bulk using one of these methods. All that you need to do after starting the cooking process is remember to check them when the timer goes off!
QUICK AND EASY EGG BREAKFAST IDEAS
- Boil a dozen eggs to start the week and grab two (or more!) each morning
- Scramble or fry two (or more!) eggs in under five minutes! Add a handful of veggies for an even better, more satiating breakfast.
- Scramble two eggs (just two this time) in a coffee mug and enjoy on your way to work!