Get Yolked | Benefits of Eggs in Your Diet

I love eggs, and you’ll see them all over my Instagram. Usually scrambled or sunny side up on top of avocado toast. YUM. Many of you know that eggs are part of a healthy diet and a great source of protein, but there is still the misconception out there that the yolk is “bad” for you. Not true at all. Let’s see why you should be eating the whole egg and break down the myths.

 

Cholesterol

A lot of people choose just to eat the egg whites to reduce the fat or they have heard that egg yolks are high in cholesterol. But what they don’t know is that eggs contain the good kind of cholesterol, HDL (high density lipoprotein). LDL (low density lipoprotein) is the “bad” cholesterol that should be avoided because it contributes to plaque, a thick, hard deposit that can clog arteries and make them less flexible. HDL (good cholesterol) helps to remove LDL (bad cholesterol) from the arteries. So, eggs can actually help lower your bad cholesterol.

Choline

The egg yolk also contains choline. Choline is essential for the normal functioning of all cells in your body and assures the structural development and signaling functions of cell membranes.  It is required to synthesize the neurotransmitter acetylcholine and is also a component of cell membranes. A low choline intake has been implicated in liver diseases, cardiovascular disease and neurological disorders. This nutrient may be especially important for pregnant women. Studies show that a low choline intake can raise the risk of neural tube defects and lead to decreased cognitive function in the offspring. In a dietary survey in the U.S. from 2003-2004, over 90% of people ate less than the daily recommended amount of choline.

eggs

B- Vitamins

Eggs also contain b-vitamins, nutrients many people lack in or struggle to get through diet. Referred to as vitamin B complex, the eight B vitamins — B1, B2, B3, B5, B6, B7, B9, B12 — play an important role in keeping our bodies running like well-oiled machines. These essential nutrients help convert our food into fuel, allowing us to stay energized throughout the day.

One large egg contains (1):
  • Vitamin B12 (Cobalamin): 9% of the RDA.
  • Vitamin B2 (Riboflavin): 15% of the RDA.
  • Vitamin A: 6% of the RDA.
  • Vitamin B5 (Pantothenic Acid): 7% of the RDA.

 

Protein

A large egg contains 77 calories, with 6 grams of quality protein, 5 grams of fat and trace amounts of carbohydrates. It’s very important to realize that almost all the nutrients are contained in the yolk, the white contains only protein. This is why you’ll see a lot of people eat 1-2 whole eggs and add egg whites for protein. I tend to do this so I get the benefits (and taste!) from the yolks and boost my protein content with more egg whites.

 

Eye Health

Eggs Are Loaded With Lutein and Zeaxanthin, which protect the eyes. These are two antioxidants found in the egg yolk that can have powerful protective effects on the eyes. Lutein and Zeaxanthin tend to accumulate in the retina, the sensory part of the eye. These antioxidants significantly reduce the risk of Macular Degeneration and Cataracts, which are among the leading causes of vision impairment and blindness in the elderly.

 

 

Nature’s Multi Vitamin

Egg yolks have been nick named “nature’s multi vitamin” because they also contain small amounts of almost every vitamin and mineral required by the human body… including calcium, iron, potassium, zinc, manganese, Vitamin E, Folate and many more. One large egg contains 6% of the RDA (recommended daily allowance) of folate, 10% of Vitamin D, 12% of Vitamin E, 6% of Vitamin A,  22% of Seleniun, and 15% of Riboflavin.

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I hope this post showed you why you should be eatings eggs! Not only are they delicious but they have so many health benefits!

Stay happy and healthy.

xoxo,

Steph

sources:

http://www.heart.org/HEARTORG/Conditions/Cholesterol/AboutCholesterol/Good-vs-Bad-Cholesterol_UCM_305561_Article.jsp#.V2AfUGNzRD0

http://www.incredibleegg.org/eggcyclopedia/c/choline/

https://authoritynutrition.com/6-reasons-why-eggs-are-the-healthiest-food-on-the-planet/

http://nutritiondata.self.com/facts/dairy-and-egg-products/111/2

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1 Comment

  1. June 15, 2016 / 7:36 pm

    I totally agree that eggs are a great source of choline, B vitamins and healthy fats! My fave ways to have them are poached, baked or over easy for a runny yolk!

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