Egg - Powerhouse
Egg turns in the healthy baby chicken, do you ever think how does it happen? For this to happen it must contain the nutrients required to produce the life. If you eat one egg every day, then you will get 13 different essential vitamins and nutrients. There is a trend growing in the peoples that we should not eat yolk part (yellow part). Some people think the yolks contain more cholesterol and to will affect your health. But the fact is if you throw yolks then you are throwing many important nutrients.
Nutritional Values
Egg contains the calories, protein, healthy fats, folate, calcium, zinc, phosphorus, selenium, vitamin A, Vitamin B5, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin D, Vitamin E, and Vitamin k. It also gives choline for your brain health.
White part is rich in only Proteins, but it contains very less or negligible amount of other vitamins and minerals. Yolk contains insane amount of cholesterol, but according to scientists every cell of our body contains cholesterol. Not all cholesterol is bad it helps to generate the steroid hormones like testosterone, estrogen and cortisol.
Cholesterol is of two types low density lipoproteins (LDL) and high-density lipoproteins (HDL). LDL is called as bad cholesterol. LDL contributes to fatty buildups in arteries and increases the risk of heart attack, stroke and peripheral artery disease whereas HDL which is good cholesterol knocks out LDL by taking it away from the arteries and dumps it in the liver to break it down and annihilate it completely, eggs contain dietary cholesterol.
Yolk contains omega-3 fatty acids and dietary cholesterol. Omega -3 fatty acids are healthy fat. These fatty acids help to lower your heart rate and rhythm, decrease the risk of clotting, reduce the blood pressure, improve blood vessel function and delay buildup of laquein coronary arteries.
Nutritional values in Egg
| Nutrient in one egg | Value |
|---|---|
| Calories | 72 |
| Total Fat | 4.8 g |
| Saturated Fat | 1.6 g |
| Polyunsaturated Fat | 1 g |
| Monounsaturated Fat | 1.8 g |
| Cholesterol | 186 mg |
| Sodium | 71 mg |
| Total Carbohydrates | 400 mg |
| Protein | 6.3 g |
| Vitamin D | 1 mg |
| Calcium | 28 mg |
| Iron | 0.9 mg |
| Potassium | 69 mg |
Are egg yolks bad?
There are misconceptions about yolk that it contains cholesterol and if we eat this part, it will increase cholesterol, it contains fat if we eat this part, it will increase fat and increase weight, it contains sodium if eat this part then sodium level in body will increase, and it will increase blood pressure.
Considering the nutritional factors yolk is important and healthy for entire body. It gives fat and this fat keeps you warm and makes you feel full for longer, this stops you from overeating untimely helping to keep weight in control. Yolks are not bad for health, and they are powerhouse of nutrients.
Health Benefits
Weight loss
Eggs keeps you full for longer and helps in the weight loss. As you feel full for longer time you avoid excessive calories intake and ultimately it helps to reduce weight. Study proven that people eat egg in breakfast lose weight faster than the people eating bread in breakfast.
Eye health
Egg improves eye health. Yolk contains lutein which helps to reduce the risk of age-related muscular degeneration. It also contains zeaxanthin which protects your eye from UV rays from sun. Eating egg also protects you from retinal damage as it contains omegad-3 fatty acids. Zink present in the yolk improves health of your retina.
Strong bones
Eggs improve the bone metabolism and prevent the risk of osteoporosis, also contains vitamin D which protects your bone and phosphorus keeps your bones healthy, and calcium will improve your bone density making them strong.
Prevents Iron Deficiency
Iron is important for producing the red blood cells in the body. Red blood cell caries the oxygen to very part of body, if you have iron deficiency then eat egg, they are rich in iron.
Brain development
Egg helps in the brain health not only in adults, but it also helps in brain development in the children’s and infants. Choline is beneficial for fetal brain development, vitamin B is beneficial for spinal cord and fetal nervous system.
Conclusion
White part in egg contains only protein and all the important nutrition are present in yellow part which is yolk. If you throw the yolk, you are throwing 80% of nutrients. Scientific recommendations are to eat egg with yolks. If you eat 4 eggs with only white part, then you should eat 2 along with yolk. Eating the egg with the ham, bacon or hot dogs then you may gain weight and can be bad for the heart health. So, the recommendation is to replace those with healthy options.
To check the benefits of Almonds click here
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