The majority of the fitness world have eliminated egg yolks from their menus, depriving themselves of what is most valuable in eggs. Egg yolk constitutes a part of egg which is essential to maintain health and to build strong and large muscles. If you want to find out how to take advantage of the positive influence of egg yolks, you should definitely read this article.
Demonizing egg yolk
Eating eggs has been demonized for decades due to fat and cholesterol they contain, which has been considered the source of all bad in a diet of a contemporary human being. Knowledge and science related to diet is constantly developing. Today we know that avoiding products which contain cholesterol is not necessary. These products have their place in a diet, but in proper doses and forms.
Scientific studies carried out during previous years shed new light on the issue of eating whole eggs. Dangers related to diet providing a lot of cholesterol were much exaggerated in the media and fitness world. This is confirmed by studies proving that, paradoxically, people who consume in their diets small amounts of cholesterol may have increased cholesterol level. The organism is able to produce cholesterol on its own.
We were made believe until recently that cholesterol is bad and we should aim at decreasing its level in blood. Undoubtedly, excessively high level of cholesterol is not a parameter that is conducive to health. However, it is indicated increasingly often that it is more important to maintain proper proportions of lipoproteins HDL to LDL than to decrease total cholesterol level.
Moreover, we should bear in mind that cholesterol is not simply bad. We need cholesterol, as it fulfills many important functions in our body. Among others it plays an important function in testosterone production.
Nutritional value of eggs
Eggs are the source of full protein, easily assimilable by the organism. Eggs contain all exogenous amino acids. It means the ones that the organism is not able to produce. Protein consists of water in 90%. 9% is constituted by amino acids and 1% are carbohydrates. Egg white is low-calorie. In 100 g there are only 45 kcal. Egg yolk consists of fats in 2/3. It is accompanied by vitamins soluble in fats. Egg yolk is rich in nutrients and energy ingredients. 100 g of yolk contains ca. 350 kcal.
An average-sized egg of 55 g without a shell provides 78 kcal. 7 g is constituted by protein and almost 5.5 g by fat. Eggs also provide vitamins A, E, D and K as well as B2, B12 and pantothenic acid. Egg is also a repository of mineral ingredients. We will find there phosphorus, potassium, sodium, calcium, iron, magnesium, zinc and selenium. Yolks are rich in beta-carotene and lutein. Lutein protects our eyes from harmful UVA and UVB radiation and improves vision.
Egg is one of very few products containing vitamin D, therefore it constitutes wonderful complementation in this vitamin in the conditions of low exposure to sunrays (in the winter), for people who spend a lot of time indoors and in case of osteoporosis. Specific compounds are also present in yolk, which have bactericidal properties, such as e.g. immunoglobulin IgY, which destroys bacteria causing infections of the digestive system.
Let’s take a closer look at some of the valuable ingredients present in eggs:
Choline is essential for the functioning of the liver, brain development, production of many neurotransmitters, such as acetylcholine, muscle movement and maintaining optimal level of energy as well as healthy lipid metabolism.
Vitamin D is a vitamin soluble in fats. It is related to a long list of health benefits. It regulates the absorption of calcium and phosphorus, helps to maintain healthy bones and teeth and supports the organism’s protection from many diseases, such as cancer, diabetes, sclerosis and many more.
Vitamins A, E and K
Vitamins A, E, K are vitamins soluble in fats, which means that they need a proper amount of fat in a diet to be properly absorbed. They improve the response of the immune system, support the growth of cells, maintain health and bone density.
To sum up: eggs are an incredibly valuable ingredient of a diet. They provide a lot of important substances and are low in calories at the same time. There is no evidence that their regular consumption influences increasing the risk of circulatory system diseases.