Most people have always been told to limit their egg intake or maybe even eliminate it all together! But the reality is that the egg is incredible for you, packed with nutrients that your body needs! While many people are worried about the cholesterol in eggs, the truth is that dietary cholesterol does not raise blood levels of cholesterol that are known to contribute to heart disease. Saturated fat is actually the main factor that can raise blood levels of cholesterol. So, to lower your cholesterol, the goal is to limit saturated fat that you find in foods like the skin of chicken, visible fat on red meat, baked goods, and of course the white, thick and creamy foods (sour cream, cream cheese, gravy, mayo, creamy salad dressings, Alfredo sauce, etc.). But don’t limit the egg! It is a nutrition powerhouse that will leave you satisfied at breakfast or at snacks. Here are 5 reasons to eat the whole egg, not just the white!
- Protein: An egg is packed with protein, 7 grams per large egg! Protein slows down digestion and helps you get full faster and stay full longer, thus prolonging satiety after a meal. The goal is to get protein at every meal and snack and an egg is a great choice at all times. Many people just eat the white, but the truth is that the white only has 4 grams of protein and lacks the next four nutrients as they are found in the yolk!
- B-12: B-12 is only naturally found in animal foods and the egg yolk is one of those foods. So, if you don’t love meat or are a vegetarian that eats eggs, an egg can be a great way to get in vitamin B-12. Having a B-12 deficiency can contribute to fatigue long term. So, get to scrambling and leave the yolk in!
- Iron: Iron is predominantly found in animal foods like beef, chicken, and egg yolk. Some plant-based foods do have iron like beans, nuts, nut butters, and dark green leafy vegetables, but animal sources provide the most per serving. In addition, iron is better absorbed from animal foods than that found in plant foods. To improve iron absorption of plant-based iron, consume a vitamin C rich food with it.
- Vitamin D: Vitamin D is found in few foods as it is actually a hormone found in your skin that is activated by the sun. Milk is fortified with Vitamin D and you find it in fatty fishes like salmon, trout, and fish oil like krill oil, but the egg yolk actually has some Vitamin D too! The yolk contains 41 IU (International Unites) and contributes to your daily needs of 600 IU.
- Choline: Choline is a nutrient that supports brain health, including memory, thinking, mood and more. It’s also important for brain development in young children. A large egg provides 150 mg of choline, making it an excellent source of this nutrient!