If your fitness goal is to tighten your belly and build a toned body, considering a healthy and balanced diet may be beneficial. When looking around for healthy and balanced items on the shelf, you may find some foods that eliminate a nutrient and appear to be a healthier option, like egg whites. But before you reach for that carton of egg whites, I want to reveal the 3 myths about egg whites and why I live by the slogan; Egg Yolks, The Good Stuff.
Myth #1: Egg Whites Have More Vitamins And Minerals Than Egg Yolks.
This is a common myth, but egg yolks have 15% more vitamin A, D, and B2, while egg whites contain zero. Egg yolks also have 6% more vitamin B1 and calcium and 9% more iron, zinc, and B6, where egg whites contain zero. In addition, the egg yolk is rich in vitamin B12, which keeps our bodies' nerve and blood cells healthy which helps prevent megaloblastic anemia. In addition, egg yolk contains vitamin d, which helps support your immune system.
Myth #2: Egg Whites Are The Best Option Because They Have Less Fat.
Although egg whites do contain less fat than eggs with yolks, the fat in the yolk is essential. A phospholipid is a crucial fat for building cell membranes. It can even help reduce cholesterol, blood pressure, and inflammation levels. It also helps improve vascular function. In addition, egg yolks contain omega-3 fatty acids, which help lower the risk of chronic diseases such as heart disease, cancer, and arthritis. Many people discard eggs with yolks because cholesterol used to be considered unhealthy; however recent studies have revealed that cholesterol is needed for our body to make hormones such as testosterone which increases energy levels and helps build muscle.
Myth #3: Egg Whites Have More Protein Than Eggs With Yolks.
Although egg whites do have some protein, there is twice the protein in eggs with yolks. One egg white contains about 3.6 g of protein, but an egg with yolk has 6.28 g of protein. This protein is essential for growth, health, and repair. This protein is also needed to make hormones, enzymes, and antibodies. In addition, an egg yolk protein called phosvitin can help lower the risk of gastrointestinal disease by reducing the number of compounds in the body that cause inflammation. The yolks are also a significant source of lutein and zeaxanthin, which are carotenoids that protect against cataracts and muscular degeneration.
Egg Yolks, The Good Stuff.
Eating the egg white and yolk together will provide the best protein, fat, and calories. When searching for the eggs with the highest nutrient content, look for certified humane raised and free-range eggs. This combination of well-balanced nutrients helps with satiety, meaning feeling fuller. The majority of nutrients in the egg are in the yolk, so before deciding to skip out on the yolk to lose weight, I strongly encourage you to consider embracing the yolk. Furthermore, eggs are a low-cost, nutrient-dense food that is readily available and easy to prepare, making them an extremely versatile staple.
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