The egg is a miracle food full of vitamins and minerals commonly associated with breakfast. However, the egg is an ideal food before bed based on its nutrient profile.
Every egg is a golden egg because every egg is a nutrient powerhouse compared to other proteins.
Cage-free eggs are significantly better than factory-farmed caged eggs. When you buy eggs from large corporations you give them more power and take away power from your community.
If there is a place to save money on groceries by buying an inferior or “house brand” version, eggs are not the product to save money on. Try and seek out a local farm, or neighbor with chickens you can buy eggs from to support your community instead of a corporation. This is often cheaper than store-bought eggs.
Some make the mistake of discarding the yolk to make the egg a leaner protein; this is folly, as you’re throwing away the more nutritious part of the egg.
If you want a leaner protein, eat a lean protein. Don’t make the egg inferior by discarding the most nutrient-filled part of the egg, where most of the sleep benefits are.
Most of the vitamin content comes from the egg yolk, so it is crucial to not throw the yolk away. This notion of discarding the yolk was inspired by top-level bodybuilders who may throw away the yolk to prepare for competition; bodybuilding competitions are not based on how healthy you are, but how lean you are; when you see bodybuilders on stage, they are at their weakest, and their leanest.
Unless you are a bodybuilder in the final stages of competition, keep your egg yolk.
Below is a breakdown of egg nutrition with a specific focus on why eggs are excellent as the last meal before bed.
Egg Nutrition – Night Time Focus
Egg Vitamin content:
- Vitamin A:
- Vitamin D: Plays a role in regulating melatonin and your circadian rhythm, or your internal “sleep clock”.
- Vitamin E: Reduces oxidative stress, which damages deep sleep
- Vitamin B12: Synthesizes melatonin and helps regulate the circadian rhythm
- Vitamin B2(Riboflavin):
- Vitamin B9(Folate): Supports neurotransmitter function. Folate deficiencies are linked to insomnia and restlessness.
- Choline: Supports REM sleep and memory consolidation
Egg Mineral Content:
- Iron:
- Phosphorous:
- Selenium: Promotes restful sleep and protects the brain and body from oxidative damage
- Zinc: Help improves sleep onset and quality(the ‘Z’ in ZMA)
- Iodine: Supports thyroid function which regulates sleep via hormone optimization
The egg has 8 vitamins and minerals made to support sleep, making it an excellent nighttime meal or snack. Similar to the egg, the banana is an excellent nighttime snack.
Read next:
