The Free Press, Mankato, MN

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March 11, 2014

Dietitian column: From choline to protein, egg benefits outweigh cons

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Dietary protein intake directly influences muscle mass, strength and function in people of all ages. The six grams of high-quality protein in eggs can help active individuals build and preserve muscle, and help adults prevent muscle loss. Consuming protein foods, like eggs, following exercise can maximize muscle repair.

Eggs are an excellent source of choline, a little-known but essential nutrient that contributes to fetal brain development and helps prevent birth defects. The National Academy of Sciences recommends increased choline intake for pregnant and breastfeeding women. Two eggs — including the yolks — contain about 250 milligrams of choline, or roughly half the recommended daily amount. The National Academy of Sciences recommends that pregnant women consume 450 milligrams of choline per day and that breastfeeding women consume 550 milligrams per day.

April Graff, MS, RD, LD, is a reg­istered dietitian at both Mankato Hy-Vee stores and can be reached at AGraff@hy-vee.com or call 625-1107 or 625-9070. Send her ques­tions about food and nutrition, recipes, meal planning and healthy shopping.

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