Eggs with the yolk are healthy for you! They are rich in quality protein, vitamins, minerals, and other important nutrients such as biotin and choline. One egg has 6 grams of protein and 1 gram of saturated fat. The yolk contains 43% of the total egg protein and has the highest concentration of amino acids required for optimal brain function. 100% of the carotenoids, essential fatty acids, and vitamins A, E, D, and K are found in the yolk. These fat soluble vitamins support the thyroid gland, reduce the damaging effects of diabetes, boost your immune system, reduce your risk of cancer, keep your bones, teeth and skin healthy, and more. The white does not contain 100% of any nutrient. The yolk also contains more than 90% of the calcium, iron, phosphorus, zinc, thiamin, B6, folate, and B12. Eating the white without the yolk is an incomplete protein source.
Worried about cholesterol? Don’t be. There are, unfortunately, so many widespread misconceptions about cholesterol. Dr. David Katz, physician and Director of Yale’s Center for Preventive Medicine states “…we were probably wrong about the harms of dietary cholesterol in the first place. Over the past decade or so, numerous studies have suggested that dietary cholesterol in general, and eggs in particular, do not contribute meaningfully to blood cholesterol levels, or cardiac risk.” He goes on to say that we “are well adapted to consume dietary cholesterol.” Our ancestors ate a lot of it. Our bodies actually handle dietary cholesterol quite well. So go ahead and eat your eggs – yolk and all!
In selecting your eggs, you want to avoid commercially raised eggs and eat only organic, free-range eggs. Pastured eggs, meaning eggs from chickens fed on grass and insects, are full of quality nutrients versus eggs from confined chickens.