Useful properties of eggs: proteins, fats, vitamins and minerals


Chicken eggs are one of the healthiest foods for building natural muscle mass. Let’s analyze their composition and properties in order to understand why they are valuable.

Useful properties of eggs: proteins, fats, vitamins and mineralsUseful properties of eggs: proteins, fats, vitamins and minerals

Eggs are a high-protein product that no athlete working on gaining muscle mass can do without. They can be eaten alone or added to different dishes as a versatile ingredient. They are highly digestible and can be combined with almost all products.

Chicken eggs are rich in protein, as well as vitamins A, E, K, B12, riboflavin and folic acid. In addition, they contain minerals such as iron, zinc and calcium. Eggs are also a source of eight essential amino acids.

Egg yolks have been blacklisted by many athletes for their fat content. On average, one yolk contains 5 g of fat, of which 1.6 g are saturated.

The body needs healthy dietary fats, including saturated fats, for energy and health. All these fats are found in chicken eggs.

Nutritionists recommend consuming at least 20 grams of saturated fat for people with a 2,000 calorie daily requirement. If you are serious about sports and eat 3-4 thousand calories per day, then the recommended rate of saturated fat rises to 30-40 g.

Adding 4 whole eggs to your diet gives you 20 grams of dietary fat, of which only 6.4 grams are saturated. As you can see, there is no reason for you to avoid eating eggs.

How many BJU, vitamins and minerals are in an egg

One large C1 egg (56 g) contains:

  • 80 calories, 7 g protein, 6 g fat, 0 g carbohydrates;
  • 237 mg cholesterol, 78 g sodium, 2 g saturated fat;
  • 41.4 mg omega-3, 643 mg omega-6;
  • 5% of the RDA for Vitamin A
  • 3% calcium;
  • 6% iron;
  • 5% vitamin D;
  • 3% vitamin E;
  • 3% thiamine;
  • 16% riboflavin;
  • 4% vitamin B6;
  • 7% folic acid;
  • 12% vitamin B12;
  • 8% pantothenic acid;
  • 11% phosphorus;
  • 4% zinc;
  • 25% selenium.

See also: How much BJU (proteins, fats, carbohydrates) should you consume per day?

How many eggs should you consume to gain muscle mass?

For muscle growth, eat 4 large eggs a day. That gives you 28 grams of protein, just 8 grams of saturated fat, and a whole bunch of vitamins and minerals.

Chicken eggs are beneficial not only for gaining muscle mass, but also for overall health. They are rich in choline (vitamin B4), which improves brain function and inhibits inflammatory processes in the nervous tissue. In addition, choline strengthens the cardiovascular system.

It has been proven that eggs normalize the lipid profile of the blood, in particular, balance the level of cholesterol. Therefore, it makes no sense to throw away all the yolks.

All of this indicates that chicken eggs are one of the healthiest foods for weight gaining athletes.

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