The #1 Best Protein to Eat Every Day, Says a Dietitian – Eat This, Not That

Incorporating protein into your diet is a must to ensure you meet your daily goals. Proteins are made up of amino acids– chemical building blocks that your body uses to build and repair muscle and bone and to make hormones and enzymes. They can also be used as energy sourcethat is why it is important to eating foods that contain protein.

On average, you are expected to consume approximately 50 grams of protein per day, so it’s important to find a good source of protein that you can eat daily that will not only increase your protein intake, but also help your body in other ways. According Lauren ManagerMS, RDN, LDN, CLEC, CPTauthor of First Time Mom Pregnancy Cookbook, The 7 Ingredient Healthy Pregnancy Cookbookand Fueling Male Fertility, the best protein you can eat everyday is an egg.

“An egg is a source of protein that can be eaten every day as part of a heart-healthy diet, according to scientific advice from the American Heart Association Nutrition Committee,” Manaker says.

A heart healthy diet is to make sure that you try to prevent and manage heart disease. It’s the overall pattern of your choices that matters. Generally, a heart-healthy diet includes guidelines such as eating a wide variety of fruits and vegetables. Also, consuming whole grains and products made primarily of whole grains, along with other dietary changes.

It also involves eating healthy sources of protein, and eggs fall into this category. On average, one egg contains approximately 6 grams of protein (depending on egg size). The egg, regardless of size, will always contain 125 milligrams of protein per gram. This means that each egg contains just under 13% complete protein. Protein is found in both egg white and egg yolk. Therefore, if your diet permits, you should eat the whole egg to get the most benefit from this muscle-building macronutrient.

However, if you only need lean protein, you will have to settle for eating the Egg whites, because egg whites are mostly protein with little to no fat. On the other hand, yolks are high in protein but also contain cholesterol and other micronutrients like choline, calcium and zinc. You will need to approximately double the number of eggs you use to get the same amount of protein as you would from a whole egg.

Eggs are also great for repairing tears in your muscle tissue after workouts. Eat an egg after you finish lifting heavy objects or doing intense cardio; it will help you lose weight.

RELATED: The best proteins to eat for stronger muscles, say sports dietitians

carton eggs
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Although this little food is packed with protein, it’s also beneficial for other reasons.

“Not only does an egg provide high-quality protein, it’s also an economical protein choice that’s also convenient and accessible,” Manaker says. “Eggs also provide essential nutrients that many of us don’t get enough of, including choline, which supports brain health.”

When you eat an egg every day, it does wonders for your body. His key nutrients have been linked to maintaining the health of your eyes, brain, and immune system, and may also reduce levels of inflammation and promote a lower risk of metabolic disease. Not to mention that your appearance can feel the effect of eating eggs. Thanks to their richness in nutrients like biotin, eggs can help your hair, skin and nails to grow stronger.

Looking to incorporate an egg or two into your next meal? Check 5 best recipes to reduce belly fat, says dietitian.

Kayla Garritano

Kayla Garritano is a staff writer for Eat This, Not That! She graduated from Hofstra University, where she majored in Journalism and earned a double minor in Marketing and Creative Writing. Read more

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