Loaded with proteins, eggs are a quick and an easy way to get essential nutrients at any time of the day. But eggs are one of those controversial foods where diet professionals can’t make their minds if they are healthier or harmful. Eggs have a high protein source along with other vitamins and minerals. However, they are also reasonably high in cholesterol and fat, which is why they have been doubtful if they are actually beneficial or harmful.
But, is it the egg white or the egg yolk that is more beneficial? Read on to know who is the Winner.
Egg Whites: Low in calories, rich in protein, zero fat, zero cholesterol
1. Eating eggs minus the yolks will give you nearly all the protein without the cholesterol, as all the cholesterol is in the yolk. Eating egg whites instead of whole eggs has become a popular substitute for people on restricted cholesterol diets.
2. A single egg white offers 4 g of protein without the yolk’s fat. It is also devoid of cholesterol and fat unless you use excess oil while cooking. Choosing low-fat protein sources as a regular part of diet reduces the peril of heart disease.
3. Egg white also contribute few other benefits. An egg white has absolutely no fat when compared to the yolk’s 5 g of fat; 2 g of which is saturated fat. A single large egg white also offers 7gms of protein, 1.3 mcg of folate, 6.6 mcg of selenium, 2.3 mg of calcium, 3.6 mg of magnesium, and 4.9 mg of phosphorus and a small amount of riboflavin. As a result, egg whites are a preferred choice for body-builders as they are low in calories and high in protein.
4. Egg whites consumption helps in maintaining blood pressure.
5. Iron content in egg white is quite beneficial in reducing hair loss and scalp problems.
6. High vitamin E content in egg white helps controlling oily skin, getting rid of blackheads and smoothen down wrinkles on the face.
Egg Yolks: Rich in vitamins and minerals
Although egg yolks have less protein content than egg whites, they offer many other nutritious benefits:
1. Egg yolks consist of more vitamins, more minerals, and more fat than egg whites. Egg yolk is rich in vitamins B6, B12, A, D, E, and K whereas egg whites do not have vitamins A, D, E, and K.
2. Egg yolks contain omega 3 fats, folate, choline, selenium, iron and zinc which are quite essential for health.
3. Choline, a vitamin which is abundantly found in egg yolk is known for its role in brain development. It also plays its part in both muscle control and memory. Choline is also important for the health of cell membranes and has anti-inflammatory properties. It is also said to decrease the risk of breast cancer in women. One egg yolk contains around 215 mg of choline.
4. Vitamin A content in the egg yolk is known to improve the overall health of the eyes and the eyesight.
On an end note, eggs have been found to be a healthy food. Many dietitian and research studies revealed that moderate egg consumption, up to one egg a day, doesn’t increase the risk of high cholesterol nor increase the risk of heart disease. Either egg whites or whole eggs can be a healthy choice as long as you control your overall calories. However, if you’re trying to obtain certain macronutrients, or just want to restrict calories, having a few egg whites can be appropriate.