Whether eggs are harmful or not varies from one individual to another. On one hand, they are considered an excellent and affordable source of protein and various nutrients. On the other hand, some believe egg yolks may increase the risk of heart disease. So, are eggs good or bad for your health? This article explores whether eating egg yolks is good for you.
1. What Are Egg Yolks?
Egg yolks are often part of your breakfast and occasionally appear in your lunch or dinner. The versatility of eggs is one of their most renowned traits in the culinary world. Moreover, eggs are nutrient storage areas, providing high-quality protein. Protein helps repair muscles, regulate blood sugar levels, boost immunity and strength, and even aid in weight loss. Egg yolks are also rich in Vitamin D, essential for strong bones and teeth.
Although eggs are regarded as one of the healthiest foods, egg yolks have faced scrutiny for a long time. Some nutritionists argue that egg yolks contain high cholesterol levels and should be discarded. There are some myths surrounding egg yolks, and it turns out not all of them are true. Egg yolks also contain many nutrients. The protein in eggs has high biological value, and both the whites and yolks help support muscle building.
2. Nutritional Value of Eggs
A whole egg contains all the nutrients required to turn a single cell into a chick.
A large boiled egg contains: Vitamin A: 6%, Folate: 5% , Vitamin B5: 7%, Vitamin B12: 9%, Vitamin B2: 15% , Phosphorus: 9%, Selenium: 22%
Eggs also provide significant amounts of vitamins D, vitamin E, K, B6, calcium, and zinc. Additionally, they contain trace nutrients critical to health.
In fact, eggs are a nearly perfect food, containing a bit of almost every nutrient you need. If you can get your hands on omega-3 enriched eggs or those from free-range chickens, they’re even better, with higher levels of omega-3 fats and more vitamins A and E.
3. Are Egg Yolks Healthy?
Eggs are a nutrient-dense food, offering a cheap source of protein along with nutrients such as carotenoids, Vitamin D, B12, selenium, and choline. Whole eggs consist of two main parts:
- Egg White: Primarily composed of protein.
- Egg Yolk: The yellow-orange part, packed with various nutrients.
Egg yolks were once considered unhealthy because of their high cholesterol content. Cholesterol is a waxy substance found in foods and also produced by your body. A few decades ago, large studies linked high blood cholesterol to heart disease.
When eating eggs, pay attention to the foods you pair them with, such as white bread, butter, salt, or processed meats like bacon or sausages, as these can negatively affect heart health.
4. Benefits of Egg Yolks
While egg yolks have a significant concentration of cholesterol, whether they directly harm your heart is still uncertain. Experts suggest that unhealthy LDL cholesterol levels are more influenced by saturated fats in foods than by eggs. Thus, eating eggs, including the yolk, is generally fine.
On top of that, consuming anything in excess can harm your health. Eating 7–8 eggs daily with their yolks is not recommended for overall health.
- Rich in Choline: Egg yolks are the richest source of choline, a key component of acetylcholine, an important neurotransmitter for brain function. Adequate choline intake is especially vital during pregnancy and breastfeeding for normal brain development.
- Boosts Antioxidants: Egg yolks contain vitamins A, D, E, and K, along with omega-3 fats. Compared to egg whites, yolks are also rich in folate and Vitamin B12.
- Egg yolks are packed with antioxidants lutein and zeaxanthin, which protect the eyes from age-related macular degeneration.
- Egg yolks contain tryptophan, tyrosine, and amino acids that help prevent heart disease. Therefore, don’t hesitate to eat whole eggs. People with high cholesterol or blood pressure should consult their doctor about how many eggs they can consume daily.
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