There are many health benefits of egg yolk. These various benefits are due to the nutritional content in them. Even so, egg yolks are often considered a cause of high cholesterol, so it should not be consumed excessively.
There are various reasons why not a few people like to eat eggs, ranging from abundant nutritional content, cheap prices, to easily processed into a variety of delicious dishes.
In an egg, contained 70-75 calories. About 15 calories come from egg whites, and the rest (55 calories) from egg yolks. In addition, egg yolks contain about 185 mg of cholesterol and 4.5 mg of fat. This is what makes egg yolks feared and avoided by many people.
Benefits of Egg Yolk
Although it contains a lot of cholesterol and calories, egg yolk actually has health benefits. Some of the benefits of egg yolks are:
1. Good for bones and teeth
Egg yolk is one of the natural sources of vitamin D which is good for healthy bones, teeth and muscles, and helps absorption of calcium. The content of vitamin D in egg yolks can help maintain health and strengthen bones and teeth.
2. Contains high protein
Egg yolk is a good source of protein. In an egg, there are about 2.5 grams of protein in the yolk.
Protein is one type of nutrition that the body needs to repair body tissues, strengthen the body's resistance, and support optimal growth and development in children.
3. Prevents eye disease
Egg yolks are rich in antioxidants lutein and zeaxanthin. Both of these nutrients have properties that can help prevent eye diseases, such as cataracts and macular degeneration.
4. Reducing the risk of neural tube defects
Egg yolks contain high levels of choline and folate. Both of these nutrients play an important role in reducing the risk of neural tube defects in the fetus and ensuring the fetus's brain can develop properly. Some studies also mention that choline and folate can reduce the recurrence of asthma symptoms.
5. Reducing inflammation and risk of chronic diseases
Although much egg fat is stored in the yolk, some of it is healthy omega-3 fats. Therefore, choose eggs labeled as omega-3 which are good for brain and memory performance, and can reduce inflammation in the body and reduce the risk of certain diseases, such as heart disease, asthma, arthritis, and cancer.
6. Good for hair
Egg yolks can be a good hair mask to nourish hair, moisturize dry hair, strengthen hair, and reduce loss.
Tips for Safe Eating Eggs
Although there are many benefits of egg yolks that we can get, many nutritionists advise against consuming egg yolks too often. Why? One reason is because the cholesterol content in egg yolks is quite high.
However, several studies state that the consumption of eggs in reasonable limits does not seem to increase cholesterol levels dramatically. But to be more secure, you can do the following tips:
- If your body is healthy, egg consumption of up to 3 eggs per day is still considered safe.
- If you suffer from heart disease and high cholesterol, you should limit egg consumption to no more than 3 eggs per week.
- Consumption of eggs that are fully cooked. This is because raw or undercooked eggs can cause food poisoning.
- Better to cook eggs by boiling without salt. Frying an egg can increase its fat content by up to 50%.
Judging from the various benefits of egg yolk above, it never hurts to keep eggs in your daily menu. But if you suffer from high cholesterol or heart disease, limit consumption of eggs. To determine the amount of egg or egg yolk intake that is safe, you can consult further with a nutritionist.
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