What came first, the egg or the chicken? Though this philosophical conundrum has continued to puzzle the minds of many, one thing that cannot be puzzling is that they are both delicious – the chicken and the egg. On this particular article, the egg takes the center stage. What are the health benefits of consuming eggs? What is the relationship between eggs and cholesterol and does eating eggs raise cholesterol? What is the nutritional value of egg white vs. the eggs yolk? These are some of the questions that will be tackled in this insightful article.
Nutritional Value of Egg White Vs. Egg Yolk
Eggs have been hailed as one of the richest sources of quality protein. A bodybuilder diet strategy is not complete if eggs do not feature. Nonetheless, the egg yolk and the egg white continue to elicit debates to many health enthusiasts. The two have distinct nutritional value, and it would be worthwhile to arm yourself with the nutritional value of the egg white vs. the egg yolk.
Egg Yolk
Egg yolk has prompted debates due to its nutritional value. Despite many people shying away from eggs yolk due to its level of cholesterol and calories, egg yolk contains other healthy nutrients and vitamins essential to the body.
Egg yolk contains around 54 calories, 8 gm of sodium, 2.7 grams of protein, 1 gram of carbohydrates, 4.5 grams of total fat, 210mg of cholesterol and 1.6 grams of saturated fat. Additionally egg yolk contains other nutritional values such as calcium, folate, omega-3s, and vitamins A, D and B12.
Egg Whites
People avoiding the fat and cholesterol in the egg, usually, opt for egg whites because they are low in calories and fat-free. Compared to egg yolk, the egg white has more protein level. The egg white contain – 17 calories, 4 grams for proteins, 55 mg of sodium, 53.8 mg of potassium, 1.3 microgram of folate, 6.6 microgram of selenium, 4.9 mg of phosphorus and 2.3 mg of calcium.
Health Benefits of Consuming Eggs
Eggs have been lauded as superfoods that have a nutritional composition second to none. Nevertheless, despite the nutrients and vitamins loaded in eggs, eggs have also gotten a bad rap from health pundits due to cholesterol fears. However, recent researches are showing that the cholesterol fear in eggs might not hold any water. Below are some of the health benefits of consuming eggs:
Eggs Are Loaded With Essential Nutrients
Eggs rank favorably as one of the most nutritious foods under the sun. As you have read from the comparison between the egg whites vs. eggs yolks, eggs are undeniably a powerhouse of nutrition and vitamins.
A good way to realize just how nutritious eggs are, is by pondering on how a single egg is loaded with enough nutrients to fertile to a baby chicken (maybe the answer to what came first between the egg and the chicken has been finally answered).
Eggs are Essential for Brain Development
Eggs contain a nutrient known as choline. Choline is grouped with the B-complex vitamins. Choline has been linked with various health benefits in the body. Brain development has nonetheless stood out like a sore thumb as of choline’s most reassured health benefit in the body. Choline helps in synthesizing neurotransmitter acetylene in the brain. Increased release of acetylene helps you become sharp because it helps your brain in storing and recalling information.
Studies have shown that pregnant women can heavily benefits from the choline nutrient because increased intake of eggs can improve on the cognitive function of the offspring. Most of choline is located in the yolk part hence you should not shy away from egg yolk. Apart from choline being found in egg yolks, it can also be found in beef liver.
Eggs can help in boosting moods
An egg a day can help keep foul moods away! The ‘proverbial’ phrase has been coined due the fact that eggs contain nutrients that can help in improving your mood. Omega-3 fatty acids, zinc, and B vitamins are nutrients found in eggs, and they have the power to blend and reverse bad moods plus combat fatigue.
Eggs Can Help You in Bulking When Bodybuilding
If you are wondering which foods to include in your dietary strategy during your bulking phase in your quest to gain weight, then you should start with eggs. Eggs are rich sources of proteins. Proteins play a pivotal in building muscles. The best part about getting your protein from eggs is that despite the high level of protein, eggs are fairly low-calorie foods compared to other foods that are rich in protein.
Eggs Can Help You Lose Weight
Though this might sound as far-fetched, it is actually true that eggs can help you lose weight. Eggs score highly in satiety index. The satiety index is the concept of measuring how much food contributes to satiety. Studies have shown that eating eggs for breakfast can help you lose weight because you will be feeling fuller and consequently consume fewer calories for the rest of the day.
Eggs Help in Improving the Health of Your Eyes
Eggs are rich sources of zeaxanthin and lutein. These two nutrients are potent nutrients help in averting muscular degeneration and cataracts and. Muscular degeneration and cataracts affect the eyes especially in old age, but a dose of eggs can help give this problem a wide berth. Another reason why you should not avoid the egg yolk is that it contains large amounts of lutein and zeaxanthin.
Does Eating Eggs Raise Cholesterol? Relationship between eggs and cholesterol
Well-meaning health pundits have vilified eggs due to their high level of cholesterol. This has led to people pussyfooting around egg consumption. Increased levels of the ‘bad’ cholesterol can have crippling effects on the body. Recently, however, several health scientist and researchers are singing a different tune and show that eggs might not skyrocket the levels of cholesterol in the body as earlier suggested. In fact, the research shows overlooking the nutritional benefits of eggs because of cholesterol is simply throwing the baby out with the bathwater. Taking steps like adding cholesterol-free cooking oil or cheese when frying your omelets is one way of keeping your cholesterol level in the body in check.
However, this doesn’t mean that you can eat 5-6 whole eggs every single day. As you learned, yolk contains cholesterol. If you consume 2-3 whole eggs, let’s say 3-4 times a week, it’s not a problem. But if you are a bodybuillder or a fitness enthusiast like me, and you eat 5 to 10 eggs each day, it is very important to remove the yolks and eat only the egg whites.
That’s it for today! I hope this blog post helped you learn more about the eggs and the relationship between eggs and cholesterol.
If you have any comments, please leave them below!
