The nutritious yolk is more nutritious than white; Cholesterol and fat in the yolk are not as harmful as many people think.
Eggs are high in protein, suitable for breakfast meals to provide energy for the new day. It is also a vitamin D-rich food that is essential for the body to absorb calcium, maintaining strong bones.
Fat-free egg whites and lower calories, only about 17 calories, account for more than half of the total egg protein. The whites are also rich in nutritional minerals like niacin, potassium, riboflavin and magnesium, good for overall health.
Egg yolk is less protein, but has the majority of vitamins A, B6, B12 and D, calcium, folate and omega-3, provides cholesterol, essential fatty acids. Therefore, yolk is thought to be more nutritious, providing about 55 calories.
Combining both yolk and egg white gives the highest nutritional value, including: essential proteins, vitamins, minerals and fatty acids.
Many people are concerned that the amount of cholesterol and fat in egg yolk when entering the body will be harmful to health, increasing the risk of cardiovascular disease. This is wrong. Cholesterol is an indispensable substance in the body, it works to produce steroid hormones necessary for the normal development and functioning of the human body, including male and female sex hormones. In addition, cholesterol is also a structural component of cells, creating bile, enhancing immunity.
Cholesterol in food is completely different from blood cholesterol, so eating lots of cholesterol-containing foods is not related to an increase in blood cholesterol levels.
With fat too, there are good fats and harmful fats. The fat in egg yolk is unsaturated fat. They play an important role in energy storage, regulating activity and helping to reduce cholesterol substitutes for saturated fats in the daily diet.
Experts from the American Heart Association (AHA) recommend that people eat one egg a day.
The ripening of eggs will reduce about 17-20% of vitamin A and a 6-18% reduction in antioxidant levels. Therefore, the shortest cooking time should be used to make sure the eggs are the most nutritious when eaten. Eating raw eggs is discouraged due to food safety and hygiene issues.
Researchers at the University of Illinois point out that combining egg yolk with egg white will increase muscle by 40% compared to consuming only the same amount of protein from whites or egg yolk.