Whole Egg is a high-quality protein source with 13 essential vitamins and minerals. Nearly half of the Protein(43%) content and a majority of nutrients present in Egg is in its yolk. The yolk enriched with the goodness of nutrients like Vitamin A, D, E, K, choline, lutein, tryptophan, tyrosine, and zeaxanthin.
Recent studies found that eating whole eggs results in more muscle protein synthesis than the egg whites alone. The amounts of folate, vitamin B12, and calcium is higher in yolk when compared to egg whites, and a balanced intake benefits cognitive performance.
While Protein helps repair muscles, aid weight loss, increase immunity. Choline is critical for brain development and the health of the fetus during pregnancy. The Vitamins available in yolk help in calcium absorption and primarily benefit brain, bone, hair, and skin health. Macular degeneration(loss of vision) and cataracts’ development reduces drastically with the help of antioxidants Lutein and Zeaxanthin.
Dietary cholesterol present in egg yolk plays an essential role in hormone synthesis. It is a structurally critical molecule vital to all the cell membranes present in the body—the presence of Omega-3 fat aids in the absorption of fat-soluble nutrients and vitamins.
Reservations about consuming egg yolk arose from misguided concerns about heart health since egg yolk contains dietary cholesterol and Omega-3 fats. Contrary to the old belief, an increasing body of scientific research shows almost no correlation between dietary cholesterol intake and cardiac outcomes in healthy individuals. Moreover, the tryptophan and tyrosine, along with other amino acids, help prevent heart diseases and consistently raise good cholesterol (HDL) levels with almost a negligible increase in bad cholesterol (LDL) levels.
So, consuming a moderate quantity of whole eggs as a part of a balanced diet will primarily benefit cognitive performance and result in overall health gains, which means it’s unnecessary to dish out that golden goodness out of your meals.