Eggs are a superfood in their own right. The humble egg is often overlooked in a time when amaranth, quinoa, and avocados are all the rage. It is one of the most nutrient-dense foods and can assist people with a variety of health problems.
It's high in protein, quite filling, and fills your stomach better than other carbs while being lower in calories. Many people, on the other hand, have reservations about eating eggs. This is because there are many fallacies regarding eggs, particularly when it comes to the eating of egg yolks.
For this reason, many people only eat egg whites. When eaten correctly and in moderation, egg yolks can be incredibly helpful. It's time to debunk the egg yolk myth once and for all.
What Happens If We Eat Egg Yolk Daily?
People have been encouraged to reduce their consumption of eggs — or at least egg yolks — for decades. A medium-sized egg has 186 mg of cholesterol or 62% of the daily required amount (RDI).
Does this suggest that egg yolk is bad for health? Because the white is primarily protein and low in cholesterol? Let's get this straight. The white, on the other hand, is primarily protein and cholesterol-free. A limit of 2–6 yolks per week is commonly recommended.
Why Egg Yolk Is Not So Bad?
Eating the egg white and yolk together in a whole egg dispenses the right balance of protein, fat, and calories. The yolk is most nutritious in an egg. The results of studies suggest that some compounds in egg yolk can help prevent gastrointestinal distress, boost immune function, and reduce blood pressure.
Compared to egg whites, the yolk contains most of an egg's good stuff, including the bulk of its iron, folate, and vitamins. The yolks also contain two nutrients respectively lutein and zeaxanthin are supporting eye and brain health.
People with diabetes often have deficiencies of Vitamin D, and the form of Vitamin D in eggs could be particularly beneficial. A new study just found that Vitamin D in egg yolks might be particularly good for diabetics.
Benefits of Egg Yolk
Choline, a crucial component of acetylcholine, one of the brain's key neurotransmitters, is found in the highest concentration in egg yolks. An appropriate dose of choline is especially crucial during pregnancy and lactation, as choline is required for appropriate brain development.
Vitamins A, D, E, and K, as well as omega-3 fats, are found in egg yolks, giving them an antioxidant boost. Egg yolks are higher in folate and vitamin B12 than egg whites.
Egg yolks contain the antioxidants lutein and zeaxanthin, which can protect eyes from age-related macular degeneration," according to DK Publishing's book "Healing Foods" (loss of vision). According to the book Healing Foods, the yolks are also high in tryptophan and tyrosine, two amino acids that help prevent heart disease.
Egg Yolk Disadvantages
Eggs are high in dietary cholesterol, which contributes to heart disease, and if not cooked properly, can cause food poisoning. People at risk for heart disease should limit their cholesterol intake, according to a review published in the “Canadian Journal of Cardiology” in 2010. Egg yolks contain roughly 184 milligrams of cholesterol per yolk.
Egg consumption should be limited to four or fewer eggs per week, according to MedlinePlus. Salmonella germs are commonly found in eggs, and if they are not completely cooked, they can cause disease. Eggs with hard-boiled or scrambled yolks are less dangerous than eggs with runny yolks.
Egg Yolk vs Egg White
Protein
Before cow's milk and meat, eggs are regarded as one of the highest quality sources of protein. The high protein content of egg whites is well known, however, the yolk has more protein per gram than the whites.
Egg whites have 10.8 grams per 100 grams, however, egg yolks have 16.4 grams per 100 grams. However, because each egg contains more egg white than yolk, the white takes the protein limelight.
Minerals and vitamins
The yolk contains all of the egg's vitamin properties, including the fat-soluble vitamins A, E, D, and K, as well as considerable levels of B vitamins (B2, B12, and folate). These B vitamins are found in much lesser concentrations in the egg white.
The yolk also includes several elements that are critical for our bodies' healthy functioning, like selenium, phosphorus, and iodine, but the whites have considerably lower quantities of these nutrients.
Calories
Calories are a unit of energy that can be found in food. Maintaining a healthy weight requires balancing these calories against your energy expenditure.
A medium egg has fewer than 70 calories, making it a good choice for portion control. Based on a medium-sized egg, egg whites have 15 calories, while the nutrient-dense yolk has roughly 52 calories.
Final Verdicts
So don’t worry about these myths and consume your favorite egg dishes as and when necessary. An egg is a powerhouse of nutrients.
If you need help with your diet and fitness plan, contact WFH - WELLNESS | FITNESS | HEALTH and get a detailed consultation for your fitness needs!
Your fitness journey begins with a single step.
