Golden goodness: The health benefits of egg yolk

If you’re someone who only opts for egg whites because you’re wary of the rich, yellow yolk, think again. The egg yolk is often vilified, especially by those with cardiac issues, due to its high fat and cholesterol content. However, experts say that the health benefits of eating whole eggs are greater compared to only having the whites; hence, eating egg yolks in moderation is healthy.

Abhirami P (40), a homemaker from Bangalore, noticed long bluish-black lines on her right toenail in early 2021; she was constantly fatigued as well. On consulting a physician, a complete blood count (CBC) report indicated that she had a vitamin B12 deficiency. “As per the doctor’s advice, I started having one whole egg every day along with some supplements. In a few months, my condition improved,” Abhirami told Happiest Health.

Benefits of having a whole egg

A whole egg contains around six grams of protein and zero carbohydrates, explains Dr Kiran N Baliga, pediatrician, KMC Hospital, Mangaluru. Besides protein, eggs are also a rich source of good cholesterol, healthy fats, vitamins and minerals.

“Eggs are among the very few food sources that are 100% bioavailable. This means all the nutrients present in them are easily absorbed by the body,” explains Usha Sisodia, consultant dietitian, Nanavati Max Super Speciality Hospital, Mumbai. However, this holds true only when the egg is eaten whole.

Nutritional value of egg yolks

While egg whites contain protein, the yolk is jampacked with many other essential nutrients, which include:

♦ Good cholesterol: Egg yolk contains good cholesterol, which plays an important role in absorbing fat-soluble vitamins (such as vitamins A, D, E, and K) and water-soluble B vitamins (such as vitamins B1, B2, B3, B5, B6 and B12), says Dr Krishna P Syam, consultant obstetrician and gynecologist, Care Hospitals, Hyderabad.

Egg yolks have earned a notorious reputation over the past few decades, as most people with cardiac issues or an increased risk are advised to discard them due to their cholesterol content. However, Prof Veena Shatrugna, a retired medical scientist, National Institute of Nutrition-ICMR, Hyderabad, points out that one egg yolk contains less than 170 milligrams of cholesterol. “The human body naturally produces 700–800 milligrams of cholesterol every day. So, the contribution of dietary cholesterol from one or two eggs per day is negligible,” she shares.

For a child, adequate cholesterol intake is crucial until they hit puberty, especially in the first two years after birth. During this period, cholesterol helps in the formation of myelin sheath (a protective insulating layer composed of protein) around the nerve cells, points out Dr Baliga.

♦ Healthy fats: “Apart from cholesterol, healthy fats are essential to keep the cell membranes intact for healthy body functioning,” explains Prof Shatrugna. “A lack of such fats can make the cells fragile.” However, those aiming for chiseled abs discard the fat content by removing the egg yolk to achieve a low body fat percentage.

♦ Vitamin B12: Mostly present in animal products, eggs are an easily available source of vitamin B12, says Prof Shatrugna. They can help prevent or overcome vitamin B12 deficiency.

♦ Vitamin D: For those who don’t receive adequate sun exposure, eggs can be a natural source of vitamin D. It also helps maintain your bone health and immune system, shares Sisodia. She recommends having hard-boiled eggs with a glass of milk to strengthen the bones.

What’s the best way to have eggs?

Eggs can be a complete meal only when eaten the right way. Dr Baliga recommends eating eggs that have been boiled for eight minutes. “Do not overboil the eggs, as they will lose their nutritional properties. In addition, parboiling or eating them raw increases the risk of bacterial infections, especially salmonella,” she cautions.

Raw egg whites contain the protein avidin. “It combines with biotin [a micronutrient] and inhibits its absorption in the body, leading to biotin deficiency. This affects one’s hair growth, skin health and vision,” explains Dr Baliga.

Amid the growing concern about birds being injected with hormones in poultry, doctors suggest having organic eggs, where the birds are given organic feed without any injections. “Even steroid-injected eggs contain proteins and other essential nutrients; they are way better than processed foods,” says Dr Syam.

How many eggs should you consume?

The recommended limit for egg consumption depends on one’s age, occupation, fitness levels, body composition and gender. Sisodia informs that men above 18 years of age can have up to three eggs per day; for women, the daily recommended limit is two. “However, this number varies for athletes or those who engage in intense workouts,” she says.

“Children should not have more than two eggs a day, as too much protein and a lack of carbs in the diet can affect their health as well,” warns Dr Baliga.

Prof Shatrugna advises that those with high cholesterol levels can have one whole egg per day. Agreeing with her, Sisodia says they can combine it with soluble fibers, such as oats, citrus fruits, barley, carrots, flax seeds and pumpkin seeds while ensuring regular physical activity to reduce their cholesterol levels.

One must remember that a proper diet should contain a healthy blend of protein, carbohydrates and other essential minerals and vitamins.

Takeaways

• Experts say that having egg yolks in moderation is not harmful to health. According to them, the health benefits of eating whole eggs outweigh those of only having the whites.
• The egg yolk contains many essential nutrients like healthy fats, good cholesterol, vitamin B12 and vitamin D.
• It’s best to have eggs when they’re hard-boiled or fully cooked. Parboiling or eating them raw can make one highly susceptible to infections.
• The ideal limit for egg consumption depends on one’s age, occupation, fitness levels, body composition and gender.