Eggs are known to be one of the best sources of protein. The nutrient-rich eggs have a wide range of health benefits and must be a part of your daily diet. They are packed with vitamins and healthy fats and having them for breakfast regularly keeps us feeling full throughout the day. Eggs can be eaten in different ways such as omelettes, scrambled, or boiled; they can even be added to salads. Let’s have a look at the nutritional value and benefits of this superfood and also understand the benefits of both – egg yolk and egg white.
Egg Nutritional Benefits
Listed below are some of the major benefits of eating eggs:
- Eggs contain a little bit of every nutrient that our body needs to function properly and stay healthy. Eggs are high in cholesterol; a single egg contains about 212 mg of it. However, eating eggs doesn’t necessarily raise cholesterol in the blood and HDL i.e good cholesterol can lower the risk of heart disease, stroke, and other health problems.
- An egg contains more than 100 mg of choline, an important nutrient often grouped with the B vitamins. It is used to build cell membranes and plays a role in producing signalling molecules in the brain, along with various other functions.
- Eggs contain Lutein and Zeaxanthin which are powerful antioxidants beneficial for eye health as well as Vitamin A which is the best vitamin for eye health. With age, eyesight tends to get worse and these nutrients can significantly reduce the risk of cataracts and macular degeneration – two common eye disorders.
- In a study, it was seen that eating just 1.3 egg yolks per day for 4.5 weeks increased antioxidants in the body.
- Eggs are filling and make you eat fewer calories; they also help you lose weight. It is a satiating source of macronutrients and aids weight loss with regular intake.
Egg Yolk Benefits
Given below are the ways in which egg yolk benefits your health:
- Egg yolks are a highly concentrated source of choline, a water soluble compound that promotes normal brain development. It is recommended to eat egg yolks during pregnancy and while breastfeeding for the baby’s good brain health.
- Egg yolks are also rich in folate (which promotes healthy cell growth) and a wide range of vitamins.
- Egg yolks contain carotenoids, lutein, and zeaxanthin, which are antioxidants good for eye health, helping prevent age-related macular degeneration and reducing the risk of cataracts.
- The egg yolks are also loaded with amino acids; they help break down food, provide energy, boost immunity, and regulate normal digestion.
- Egg yolk contains biotin, a crucial vitamin that promotes healthy hair, skin, and nails. It also aids in the digestion of food and metabolism.
- Choline in egg yolks may also play a role in decreasing the risk of breast cancer in women.
Egg White Benefits
Now that we know how egg yolks are important for us, here are some of the benefits of egg whites:
- These are packed with protein and can be added to your diet without including too many calories. It is essential for muscle building and maintaining muscle mass as you age.
- After a strenuous session of workout, one must eat egg whites which will fuel the protein synthesis process.
- While egg yolks must be eaten in moderation, you can eat egg whites regularly as they contain no cholesterol and are even ideal for people suffering from heart problems.
Nutritional Value of Egg Yolk and Egg White
Eggs as a whole are extremely nutritious but here we can learn the nutritional values of both egg yolk and egg white:
| Nutrient | White | Yolk | % Total in White | % Total in Yolk |
|---|---|---|---|---|
| Protein | 3.6 gm | 2.7 gm | 57% | 43% |
| Fat | 0.05 gm | 4.5 gm | 1% | 99% |
| Calcium | 2.3 mg | 21.9 mg | 9.5% | 90.5% |
| Magnesium | 3.6 mg | 0.85 mg | 80.8% | 19.2% |
| Iron | 0.03 mg | 0.4 mg | 6.2% | 93.8% |
| Phosphorus | 5 mg | 66.3 mg | 7% | 93% |
| Potassium | 53.8 mg | 18.5 mg | 74.4% | 25.6% |
| Sodium | 54.8 mg | 8.2 mg | 87% | 13% |
| Zinc | 0.01 mg | 0.4 mg | 0.2% | 99.8% |
| Copper | 0.008 mg | 0.013 mg | 38% | 62% |
| Manganese | 0.004 mg | 0.009 mg | 30.8% | 69.2% |
| Selenium | 6.6 mcg | 9.5 mcg | 41% | 59% |
| Thiamin | 0.01 mg | 0.03 mg | 3.2% | 96.8% |
| Riboflavin | 0.145 mg | 0.09 mg | 61.7% | 48.3% |
| Niacin | 0.035 mg | 0.004 mg | 89.7% | 9.3% |
| Pantothenic acid. | 0.63 mg | 0.51 mg | 11% | 89% |
| B6 | 0.002 mg | 0.059 mg | 3.3% | 96.7% |
| Folate | 1.3 mcg | 24.8 mcg | 5% | 95% |
| B12 | 0.03 mcg | 0.331 mcg | 8.3% | 91.7% |
| Vitamin A | 0 IU | 245 IU | 0% | 100% |
| Vitamin E | 0 mg | 0.684 mg | 0% | 100% |
| Vitamin D | 0 IU | 18.3 IU | 0% | 100% |
| Vitamin K | 0 IU | 0.119 IU | 0% | 100% |
| DHA and AA | 0 | 94 mg | 0% | 100% |
| Carotenoids | 0 mcg | 21 mcg | 0% | 100% |
Tips to Remember
Before you make eggs a part of your daily diet, be mindful of certain aspects:
- Egg whites can cause allergies which come from albumin, a protein found specifically in egg whites. It leads to itchy, watery eyes, hives or other rashes, stomach pain, nausea, and asthma-like symptoms.
- If you are on a weight loss diet, then you must eat only the low-fat, protein-rich egg white.
- Bacterial risks are common in eggs and can lead to food poisoning. Eggs must be fully cooked otherwise it may increase the risk of contracting Salmonella.
Conclusion
As you can see, the egg yolk has more actual nutrients than egg white. 93% of the iron of a whole egg is present in the yolk. The egg yolk has the most calcium content and seems to be more beneficial but due to its high cholesterol content, it should be consumed in moderation. Eggs are versatile and necessary for maintaining our overall health. It is best to not toss away the egg yolks as they are full of nutrients but cholesterol increases the worry. So, the choice between egg yolk and egg white entirely depends on your preferences and health needs.
