One nutritious egg a day will not raise cholesterol

Eggs are a common and nutritious ingredient in many people's daily diets. They're not only affordable, but also rich in nutritional value and versatile in cooking, making them a popular choice. However, there's been considerable debate about how to eat eggs. Some avoid them due to concerns about the high cholesterol content in the yolk, while others focus solely on the egg white to build muscle. However, the truth is, the egg white and yolk each have distinct nutritional benefits, and consuming either alone won't fully reap the nutritional benefits of an egg. Let's delve deeper into the differences and nutritional truths behind each.

Nutritional Comparison of Egg Whites and Yolks

Taking a medium-sized egg weighing about 44 grams as an example, we can compare the nutritional composition of egg white and egg yolk from six aspects: calories, fat, protein, cholesterol, vitamins and minerals.

1. Calories

Egg White: about 17 calories

Egg yolk: about 55 calories

Although egg yolks are higher in calories, neither of them are high-calorie foods, and moderate consumption will not have much effect on weight.

2. Fat

Egg White: 0 g

Egg yolk: about 4.5 grams (including 1.6 grams of saturated fat)

Although egg yolks contain fat, they are also an important source of hormone production and fat-soluble vitamins for the body. Furthermore, egg yolks contain beneficial omega-3 fatty acids, which help reduce inflammation in the body and lower the risk of chronic diseases such as heart disease, cancer, and arthritis. They also have positive effects on brain and memory function.

3. Protein

Egg White: about 3.6 grams

Egg yolk: about 2.7 grams

Protein is an essential component of human cells and tissues, playing a key role in the growth, repair, and maintenance of muscle mass. The World Health Organization recommends that healthy adults consume approximately 0.83 grams of protein per kilogram of body weight per day to maintain normal body function.

4. Cholesterol

Egg White: 0 mg

Egg yolk: about 210 mg

In the past, concerns were raised about the negative impact of cholesterol in egg yolks on cardiovascular health. However, the 2015 American Heart Association and the US Dietary Guidelines have rescinded the recommendation of no more than 300 mg of cholesterol per day and also noted that the "less is better" cholesterol concept needs to be reconsidered. In fact, 80% of the body's cholesterol is synthesized by the liver and has little to do with dietary cholesterol.

5. Vitamins

Egg white: Contains only trace amounts of vitamin B12 (0.03 micrograms)

Egg yolk: Rich in vitamins E, D, B12 and A

The yolk is the main source of vitamins in eggs, especiallyVitamin B12, which is very important for producing hemoglobin, maintaining a healthy nervous system, improving appetite and protein metabolism. It is also a key nutrient for preventing anemia and heart disease. In addition, vitamin D helps with the absorption of calcium and phosphorus, which is beneficial to bone and brain health.Vitamin EIt has antioxidant function and can protect the health of cells and skin; vitamin A can maintain vision and promote the development of bones and teeth.

6. Minerals

Egg White: Contains small amounts of calcium, magnesium, iron, phosphorus, potassium and zinc

Egg yolk: The content of calcium, iron, phosphorus, potassium and zinc is higher than that of egg white

Egg yolks contain significantly higher levels of minerals. For example, calcium contributes to strong bones, iron is an important element in the production of red blood cells, magnesium is involved in various enzyme reactions and nerve conduction, phosphorus helps regulate the body's acid-base balance, potassium can maintain normal electrolyte and cell function, and zinc is extremely important for the immune system, wound healing and reproductive health.

Nutritionist's opinion: Egg white and egg yolk should be eaten together

Nutritionist Krista Chen points out that eggs are a very comprehensive food. The egg white mainly provides high-quality protein, which helps repair body tissues, skin, hair, and participates in hormone production; while the egg yolk is rich inVitamin D, cholesterol and choline (a type of B vitamin), which are essential for brain health and cell membrane structure.

In the past, many people avoided egg yolks due to concerns about cholesterol. However, the U.S. Dietary Guidelines clearly state that dietary cholesterol has a limited impact on blood cholesterol. The real concern is the intake of saturated fats, such as animal fats, butter, snacks, and pastries. Furthermore, the body still needs a moderate amount of cholesterol to produce vitamin D, bile, and hormones.

Chen Yunlin recommends that it is safe and beneficial for healthy adults to eat one whole egg (including the yolk) daily. However, it should be noted that although eggs are nutritious, they are also high in protein. If consumed in excess, the excess protein may be converted into fat storage, leading to weight gain and even increasing uric acid production, increasing the risk of gout and joint pain.

The World Health Organization recommends that healthy adults consume approximately 0.83 grams of protein per kilogram of body weight daily. The Department of Health recommends that the average adult consume approximately 5 to 8 servings of protein daily (approximately 5 to 8 taels of meat). One serving of protein is equivalent to an egg, a piece of meat the size of a mahjong tile, or half a brick of tofu.

Conclusion: Eggs are nutritionally complete, so it is recommended to eat the egg white and yolk together.

Overall, egg whites and yolks each have their own nutritional advantages. Egg whites primarily contain high-quality protein, while yolks are rich in vitamins, minerals, and beneficial fats. Choosing only one portion will prevent you from absorbing the full nutritional value of the egg. Therefore, it's recommended that you include a moderate amount of whole eggs in your diet to achieve adequate nutrition while balancing health and deliciousness. However, intake should be adjusted based on individual health and nutritional needs.