Do you toss out the egg yolk? Are you concerned about cholesterol and saturated fat? Big mistake! Egg yolks are a nutrition powerhouse. Rich in fat-soluble vitamins, protein, and minerals, they fuel your muscles and restore hormonal balance.
Contrary to what you may have heard, whole foods rich in cholesterol and saturated fat support optimal health. Egg yolks are no exception. Let’s see why they’re so good for you!
Egg Yolks: A Nutrition Powerhouse
Everyone agree that eggs are healthy and nutritious. With just 72 calories per serving, they fit into any diet. On top of that, they boast 5.5 grams of protein. Most nutrients are found in the egg yolk. One serving provides:
- 88 calories
- 4.4 grams of protein
- 1 gram of carbs
- 7.4 grams of fat
- 10% of the RDA of folate
- 22% of the RDA of selenium
- 9% of the RDA of vitamin B12
- 9% of the RSA of riboflavin
- 8% of the RA of vitamin A
- 63.9 milligrams of Omega-3s
Egg yolks actually contain higher amounts of monounsaturated fat than saturated fat. They’re also an excellent source of vitamin E, vitamin D, B-complex vitamins, calcium, iron, and phosphorus. Your body requires these nutrients to function optimally and fight diseases.
Don’t fear the cholesterol in egg yolks! Research shows that egg consumption does not increase the risk of cardiovascular disease or heart failure. Actually, dietary cholesterol has little or no impact on blood cholesterol.
The Surprising Health Benefits of Egg Yolks
This superfood has been unfairly vilified for decades because of its high fat content. About 80 percent of your total cholesterol is produced by the liver. Only 20 percent comes from your diet. Egg yolks are perfectly safe. Moreover, they’re one of the few dietary sources of vitamin D and vitamin B12.
The phospholipids in egg yolks help build cell membranes and support metabolic health. These fats keep reduce bad cholesterol, increase good cholesterol, and prevent inflammation, leading to improved cardiovascular function. In the long run, they protect against Alzheimer’s disease and cognitive decline.
Egg yolks also contain vitamin E, carotenoids, and other antioxidants that fight premature aging. These compounds protect your cells from oxidative damage and boast anti-inflammatory properties.
Additionally, the cholesterol and saturated fat in egg yolks help balance your hormone levels. Cholesterol is a precursor of testosterone, the primary male sex hormone. Saturated fat improves your body’s ability to produce this hormone. It can be also used as a source of energy.
Ideally, use organic and free-range eggs. Compared to commercially raised eggs, they boast three times more vitamin E, two times more omega-3s, and three times more vitamin A. Pastured eggs also have seven times more beta-carotene, a potent antioxidant that keeps your skin and eyes healthy.
Egg yolks add more nutrients to your diet withiest breaking the wallet. They’re a cheap, convenient source of protein, B vitamins, and antioxidants. Their low calorie content shouldn’t be overlooked either.
Use them in omelet, frittata, low-carb meals, keto desserts, high-protein muffins, and other healthy dishes. Your skin will look younger, your cravings will diminish, and you’ll build muscle faster.