As a child, many of you must have heard the ad jingle Sunday ho ya Monday, roz khao ande. While a lot many years have passed since this catchy jingle was first made, eggs are still loved for their excellent nutritional value. Counted among the most common and favourite breakfast food items, incorporating eggs into your diet - and having them whole - makes for a super healthy choice. Why must you eat the whole egg? Many people consume eggs without yolk as they are believed to contain “fats and cholesterol”. But, according to nutritionist Mac Singh, egg yolks contain “heart-healthy fats” and good cholesterol, which is beneficial for you. “Egg yolks, besides having a relatively good amount of protein, also contain heart-healthy unsaturated fat, including omega-3 fats,” he wrote on Instagram. Sharing the various health benefits of egg yolks Singh added, “Not just that but egg yolks are also enriched with many good-for-you nutrients, such as riboflavin (needed for growth and overall good health), vitamin D (extremely important for maintaining healthy bones), and vitamin B-12 (vital role in helping your body produce red blood cells)”. While “egg whites do have a considerable amount of protein but are low in everything else,” he continued. Agreeing, Guru Prasad Das, Senior Dietitian, CARE Hospitals, Bhubaneswar shared, “It is important to consume whole eggs because the yolk contains many important nutrients, such as vitamins A, D, E, and K, as well as choline, which is important for brain health. Additionally, the fats in egg yolks are healthy fats, which can help improve cholesterol levels and reduce the risk of heart disease”. View this post on Instagram A post shared by Mac Singh | FOUNDER @ FITELO (@dietitianmac) Health benefits of eggs Das shared the health benefits of eggs as: - Providing high-quality protein: Eggs are a complete protein source, meaning they contain all of the essential amino acids that the body needs. - Boosting brain health: The choline in egg yolks is important for brain health and development. - Supporting eye health: Eggs contain lutein and zeaxanthin, which are antioxidants that can help prevent age-related macular degeneration. - Improving heart health: The healthy fats in egg yolks can help improve cholesterol levels and reduce the risk of heart disease. Do people with heart diseases need to skip egg yolk? Quoting the journal Dietary Cholesterol and the Lack of Evidence in Cardiovascular Disease, Singh said “the latest studies are suggesting that dietary cholesterol does not really contribute to blood cholesterol”. He, however, added that the current recommendation is one egg yolk a day for people suffering with cardiovascular diseases. What is the best way to consume eggs? When consuming eggs, it is important to keep in mind that cooking methods can affect the nutritional value. “Boiling, poaching, and scrambling are all good cooking methods that can help retain the nutritional value of eggs. Frying, on the other hand, can add extra calories and unhealthy fats,” said Das. He concluded, “Eggs are a nutritious food that can provide many health benefits. It is important to consume whole eggs, unless advised otherwise by a healthcare professional. When consuming eggs, it is important to choose healthy cooking methods and to keep in mind any personal health concerns or restrictions”. 📣 For more lifestyle news, follow us on Instagram | Twitter | Facebook and don't miss out on the latest updates!
