Much of the egg’s nutrition, including vitamin D, omega-3 fatty acids, B vitamins and choline (which may contribute to mental clarity), is housed in the yolk. “But we now know that the dietary cholesterol level in eggs has a minimal impact on serum cholesterol levels.” “Eggs have battled a bad reputation over the years because of their cholesterol content (184 milligrams in one large egg),” says Hopsecger. One egg provides 6 to 8 grams of protein with only 70 calories.Įxtremely nutritious, eggs are a complete protein and have a rich supply of key vitamins and minerals. EggsĮggs are a low-carb, low-calorie and low-cost source of protein. Try it in a salad, on its own or as a burger! 3. Omega-3 fats also benefit your brain and nervous system.Īim for at least two servings of wild salmon per week. “The omega-3 fats EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) in wild salmon decrease the inflammation associated not only with heart disease but also with autoimmune diseases,” adds Hopsecger. That lowers the risk of plaque and blood clot formation in your arteries, which leads to heart attack and stroke. “Studies have proven that the high omega-3 fatty acid content in wild salmon helps to lower triglycerides and blood pressure, and decreases platelet aggregation (stickiness),” says Hopsecger. Three ounces contain nearly 17 grams of protein and provide a key nutrient that your body can’t make on its own: omega-3 fat. Wild salmon is the perfect source of lean protein and provides incredible benefits because of its anti-inflammatory fats. When relying only on plant-based proteins, she adds that some researchers recommend getting 0.9 grams, versus the recommended dietary allowance of 0.8 grams of protein per kilogram of body weight per day. ![]() And many plant proteins are gluten-free.” “Plant-based diets promote weight loss and maintenance and are cost-effective when you’re eating on a budget. “Plant proteins are loaded with nutrients and fiber, and are naturally low in cholesterol and sodium,” she says.
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