Eating The Whole Egg May Be “Yolk”-K

From a nutritional perspective,  I love eggs, and eat them nearly every day (and my cholesterol levels are fabulous.)  So why do I love them?  Because they provide many vitamins and minerals, as well as enhance satiety, and can help you lose weight .  But you need the whole egg, to get these benefits.  I know some people are tempted to stick with egg whites, but when you toss the yolk, you are actually tossing almost all of the good stuff in the egg.

Although the egg’s fat is found in the yolk (5 grams, big deal….) as well as most of the eggs calories (approximately 55, again, not much), and has all of the cholesterol (yes, around 210 mg), the yolk has many great nutrients.  Here’s a list:

  • Zeaxanthin- A carotenoid (form of vitamin A) which helps with eyesight and preventing macular degeneration.
  • At least 10% of all fat-soluble vitamins, A, D, E, and K.  Vitamin D (something many people, especially women, may be deficient in) is not found in many foods naturally, but it is found in egg yolks.  Even milk is not a natural source of vitamin D, it’s fortified.
  • Minerals such as iron (also important for pre-menopausal women), selenium, zinc (immune function), copper and iodine.
  • Choline- Important for cell membrane structure and helping with neural impulses.

As for concerns with cholesterol, most research shows that dietary cholesterol has little or no effect on blood cholesterol.  The fat and protein found in the yolk help you feel full and help keep your blood sugar levels stable, helping you eat less.

TIP:  Hard cook half a dozen eggs or so and place in a closed Tupperware, with shells still on.  Place a napkin in the Tupperware to absorb moisture.  Eggs will stay good for 5-7 days and you can have a “grab-and-go” breakfast in the morning with a piece of fruit, some toast, or oatmeal.  

How to Cook Eggs:  DON’T BOIL EGGS!  Always hard boil (or pan fry) your eggs over medium heat.  Eggs should simmer in water, not boil.  It will keep the eggs from drying out or turning green.  Trust me, they taste much better!

About Kimberly Dawson, M.S.

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