Eggs are one of the best sources of protein. The egg has a biological value of 94%, meaning that 94% of the caloric value is actually digestible. This is the highest biological value of any protein source out there, so it is really going to create an anabolic factor and maximize your muscle growth. One regular sized egg contains about 6 grams of high-quality protein and all 9 essential amino acids.
Moreover, contrary to popular belief, the Harvard School of Public Health found no significant link between egg consumption and heart disease. In fact, one study has shown that egg consumption can actually lower the risk of blood clots, stroke and heart attacks. Most importantly, many people believe that eggs (due primarily to the yolk) can raise cholesterol levels.
Nevertheless, new research has shown that eating eggs in moderation has no impact on cholesterol levels and may in fact improve lipid profiles. One egg contains around 5 grams of fat but only 1.5 grams of saturated fat so you are more likely to consume the better fat. Research has confirmed that it is saturated fat that raises cholesterol and not the dietary cholesterol that eggs have.
If cooking eggs, you should use a maximum of 2 yolks and the rest in the form of whites. This will ensure that you are keeping your cholesterol in check yet can get some extra health benefits from the yolk as it has most of the fat-soluble vitamins and essential fatty acids. In addition to these health benefits, eggs are one of the only foods with naturally occurring vitamin D. Also, eggs can lower the risk of breast cancer in women and are great for the health of eyes.
Richard Allen and Jaret Grossman are co-founders and active heads of MuscleProdigy.com, a site devoted to educating about fitness, health and nutrition.