Many years back, health organisations around the world has tagged the egg yolk a bad cholesterol and warned whole egg shouldn’t be consumed. It was believed that the eggs are dangerous for our health.
Because of this world-wide myth, I get a lot of messages from my loyal blog readers asking me if it is right for someone looking to loose weight to eat egg yolk. After replying, some said whole egg (egg white and yolk) helps to add weight and that it should be thrown away.
You see, latest researches confirmed it that every time you throw away egg yolk, you are actually throwing away the most nutrient-dense and anti-oxidant rich, minerals and vitamins loaded portion of the egg. The yolk is said to contain so many trace minerals, folate, vitamin A and other highly essential nutrients.
What you didn’t know is that egg white lack the nutritional components you need for a healthy body as it contains less than 9% of all the supplements you need, whereas the egg yolk has over 90% in rich nutrients which include calcium, iron, vitamin B6, B12, panthogenic acid, phosphorous, zinc, thiamine, folate plus all the fat-soluble vitamins such as vitamins A, D, E and K including all the essential fatty acids needed in the body for proper nutritional balance.
Truth is, egg yolk contains cholesterol but a ‘special’ one.
Not only are egg whites and egg yolks not bad for your health, the fact is that egg yolks are full of essential nutrients including cholesterol! That’s right you heard it here – cholesterol is an essential nutrient. In fact it is so essential that every human being manufactures cholesterol in their liver every day. The more cholesterol you take in from food the less you have to make – because make no mistake – if we eliminated all cholesterol from your body you would soon die!
When you eat food that contains high amount of dietary cholesterol like egg yolk, your body regulates and balances the production of cholesterol in your system. And alternatively, if you don’t, your body produces more cholesterol to fulfil vital functions in the body. One whole egg includes 180 – 200 mg of cholesterol while the liver produces 1000 – 2000 mg of cholesterol daily. So by eating whole egg, you will not increase your cholesterol levels, but only substitute one cholesterol with another.
7 Reasons You Should Eat Both Egg White and Egg Yolk Regularly
Eggs contain high levels of vitamins A, B6 and E, thiamin, riboflavin, folate, iron, phosphorus, selenium, magnesium and many other important nutrients. The foods that include all of these minerals and vitamins are very rare.
#2: Good Cholesterol
Recently, there has been a lot of research works which shows that eating whole eggs actually increases the ‘good’ HDL cholesterol than the ‘bad’ LDL cholesterol, hence improving the body’s blood chemistry and overall cholesterol ratio.
High density lipoproteins (HDL) cholesterol is good for the body as it assists the body to generate vitamin D and hormones like testosterone, estrogen and cortisol.
The good cholesterol, HDL, are complex particles composed of multiple proteins which transport all fat molecules around the body within the water outside cells. So it doesn’t build up on the walls of blood vessels like the bad cholesterol does. Instead, the good cholesterol cleans them and disables appearance of diseases like atherosclerosis. It doesn’t raise the possibility of cardiovascular diseases and reduces the concentration of bad cholesterol.
#3: Improves Brain Function
The whole egg is very rich in choline, which is important nutrient that allows proper brain development and improves the memory. It is a precursor to a neurotransmitter known as acetylcholine, and it is vital for pregnant women because it reduces the risk of development of abnormalities in the fetuses.
#4: Sharp Vision
Eggs are a great source of lutein and zeaxanthin. Both are potent caretenoids that improve the vision. They lower the possibility of age-related macular degeneration and keep your eyes safe from sunlight harm while lowering the possibility of cataract by 50%.
#5: Strong Bones
Vitamin D and calcium are necessary for adequate bone development and firmness and these nutrients are abundant in the yolk. Vitamin D allows better absorption of calcium in the body, while calcium is necessary for adequate blood clotting, nerve signals and muscle contractions.
#6: Feed Your Muscles
You do yourself good by consuming 2 whole eggs instead of 1 portion of meat. Though both contains the same levels of protein but without consuming the fat and acidity of the meat, you’re feeding your muscles with the right type of food. In many diets you will see instructions of eating only the white of the egg, but you should know that the half of the protein concentration in the egg is located in the yolk.
Since the eggs are rich in many nutrients, they will make you feel satiated. They are low in calories and thus they are very helpful when it comes to losing weight.
The Journal of the American College of Nutrition and The International Journal of Obesity did a studies that confirmed the fact that consuming eggs for breakfast lowers the amount of food you will consume during the day. This will result in weight loss and decreased body fat.
This was confirmed in a study involving 30 overweight or obese women, it was suggested that eating whole eggs for breakfast makes you fee fuller for longer so that you eat less at your next few meals. This is great news if you’re trying to lose weight as it means you may find it easier to cut calories without feeling hungry. In fact, based on these results you could expect to lose up to 1kg a month simply by integrating whole egg into your breakfast or omelet.
Although eggs are packed with a lot of nutrients, it has been discovered that the best type of egg source comes from local chickens that feed on a variety of vegetables, insects, worms as this transfers a higher level of nutrients to the eggs when compared to the eggs from poultry fed chickens that are fed only wheat and soyabeans.
On a personal note, if you are an adult (50 years and above) or diabetic, minimize your whole egg intake to about 3 per week maximum. Although, a study published in 2010 by the Physicians’ Health Study and the Women’s Health Study found no link between egg consumption and type 2 diabetes. But always remember, moderation is the key.
Have you been throwing away egg yolks? See the table below to see what you have been missing;
I want to believe I have successfully established the fact that eating whole eggs (both the egg white and yolk) is healthier than just eating only egg whites which many practice today. What is your say about this? Drop us a comment below.