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Egg Protein Egg protein is one of the highest quality proteins available from a natural food source. However, there are some misconceptions about where in the egg that protein is located. While egg whites are almost completely made of protein, about 40% of the protein in the entire egg comes from the yolk. In fact, when the egg is consumed in its entirety, it provides all 9 essential amino acids. The consumption of both the yolk and the white enhances the bioavailability of the protein within each component. Additionally, the yolk is rich in B-vitamins like thiamin, B6, folate, B12, and pantothenic acid. It also contains vitamin A, calcium, choline, lutein, iron, phosphorus, zinc and many other trace minerals. Many people like to avoid the yolk because it houses the fat content of the egg, but those are essential fatty acids and Omega-3s which also have numerous health benefits. Milk Protein There are two primary sources of protein in milk – casein (about 80% of milk’s protein) and whey (about 20%). Both proteins are byproducts of the cheese-making process. While both are considered high-quality proteins, they work differently from each other and serve separate purposes in your body due to their amino acid content. Each protein contains different bioactive peptides, which are compounds that benefit your body. The peptides in casein can benefit digestion and blood pressure, while the immunoglobulins in whey are great for your immune system. Casein digests more slowly than whey does – making casein ideal for a bedtime snack and whey perfect for addition to a post- workout recovery shake or snack. We also mentioned the amino acids in these proteins. Whey contains more of the branched-chain amino acids (BCAAs) leucine, isoleucine and valine, in the proper ratio to be of best benefit for rebuilding your body after a workout. Protein Differences Nutri-Facts| ALMONDS FUNCTIONAL FOODS • Almonds are among the world's best sources of Vitamin E, which supports the health of your blood, brain, and skin. • Almonds are loaded with magnesium which supports blood sugar control, making them a good choice for Diabetics. • Almonds may lower LDL Cholesterol, the kind that can increase you risk for heart disease. Source: https://www.healthline.com/nutrition/9-proven- benefits-of-almonds 16 Nutrition Quarterly · 2020 – Volume 2