Don’t throw away the Egg Yolk!
By Nmami Agarwal
Eggs are always in favor, they have always been part of our breakfast and even make occasional entry into our lunch/dinner. Jam-packed with a range of crucial nutrients, they are easy to make and are protein powerhouse. The egg white is always on the spotlight for being the beneficial one, but the yolk was deemed villainously! But let me tell you, the yolk is equally important! We all know the vitamins and minerals that eggs have, but even the yolk also contains 40% of an egg protein. So, just eating the whites, you’re robbing yourself of vitamins, minerals, protein, good fats and also the nutritional value of the egg changes considerably.
The myth behind the yolk
Dietary cholesterol was once believed, to be the major cause of unhealthy blood cholesterol with the consequences of demolishing egg yolk from the diet. However, sticking to eat egg whites was always a good idea to control cholesterol levels. Although it might, seem logical that dietary cholesterol would raise blood cholesterol levels, it usually doesn’t work that way. The real menace to high cholesterol is trans fats and added sugars. Consumed in moderation, yolk can be a healthy option.
Egg yolk health benefits
- Provides essential fatty acids: Essential fatty acids like omega 3 and omega 6, which is essential for the functioning of the brain and improves Eye Health. They are essential for our body as it can’t be produced by us, so they must come from our diet. Reasonable consumption of egg yolk also provides healthy hair and improves body’s reproductive system.
- Source of vitamin D: Egg contains many vitamins and mineral, but vitamins D and E are found only in egg yolks and not in egg whites.The Body must have vitamin D, as it plays a substantial role in the regulation of calcium, regulate the neuromuscular system and promotes healthy bone. On the other hand, vitamin E helps protect cell membranes against damage caused by free radicals
- Source of Choline: Choline is a macro nutrient important for liver function, normal brain development, muscle strength, and nerve function. Choline also has anti-inflammatory properties which help in regulating cardiovascular function. Its deficiency is also associated with liver and muscle damage. A single egg provides about 20–25% of choline as daily requirement.
- Source of vitamin A and K: Egg yolk is rich in antioxidant and Vitamin A when in combination with other antioxidant vitamins, plays a key role in decreasing the risk of vision loss and macular degeneration. Talking about Vitamin K it plays a key role in helping the blood clot and prevents excessive bleeding. If you use birth control pills or at the risk of blood clots, you can add egg yolks to your diet.
When the yolk counts
Eggs are packed with essential vitamins and minerals our bodies need, including the yolk. Whole eggs should be used in moderation. If making dishes with a large number of eggs, try to balance the count of yolk and egg whites. People with high cholesterol or who are at risk of vascular diseases should pay attention.
Over to you
Start-off the day right. The next time you’re thinking about eating only egg whites, remember everything you’re missing out on. People with High cholesterol or blood pressure should consult their nutritionist, for the number of eggs they can have per day.
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