Why You Should Start Adding Egg Whites To Your Smoothies

You don't need to be a bodybuilder to up your protein intake, and there's a simple way to do it — eggs! The egg is a protein powerhouse, and raw eggs are nutrient-dense and contain antioxidants that protect your eyes, brain, and heart (via Healthline). 

Safe Eggs explains that raw egg white in particular has 4 grams of protein per serving and boosts immunity.  Egg whites, or albumen, also provide nutrients to the embryo (the yoke), and they're fat- and cholesterol-free (per Live Science). From a nutritional standpoint, egg whites are quality, whole food that can easily enhance your smoothie and health.

It should be noted that salmonella poisoning is a risk factor when using raw eggs, so it's important to buy pasteurized eggs to reduce the risk. You can buy pasteurized liquid egg whites in a container to save time and avoid the eggshells altogether.

Eating plain egg whites or downing a glass of liquid eggs probably doesn't sound very appetizing and we would agree, but you can easily get the benefits of eqq whites by adding them to your morning smoothie, according to Safe Eggs.

So give egg whites a go in your make your next smoothie! There are probably endless variations since you can add egg white to almost any of your favorite smoothies whether that's mango banana or sweet potato. For a smoothie recipe created with egg whites in mind, Eggland's Best suggests combining liquid egg whites with greek yogurt, frozen fruit, fruit juice — they recommend using mango and pineapple — and a few ice cubes. Blend and enjoy the health benefits.

For vegans, those with an egg allergy, or people who aren't fans of eggs in general, substitute egg whites with aquafaba, the thick liquid found leftover in cans of legumes like beans and chickpeas. According to Better Homes & Gardens, two tablespoons of aquafaba is equivalent to one whole egg white.

If you're looking to up your protein intake egg whites are a great way to do that, but that doesn't mean you have to let go of your favorite protein powder. Have both! Add some egg whites and protein powder to your smoothies or shakes. You'll hit the daily recommended daily intake of protein, which is 0.8 grams per kilogram of body weight (via Harvard Health Publishing), in no time!