AThere are many benefits of egg yolk for health. These various benefits are due to the nutritional content in it. Even so, kEgg yolks are often considered the cause of high cholesterol, so it should not be consumed in excess.
There are various reasons why not a few people like to eat eggs, ranging from their abundant nutritional content, low prices, to being easy to process into various delicious dishes.
An egg contains 70-75 calories. About 15 calories come from the egg white, and the rest (55 calories) from the egg yolk. 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.
Egg Yolk Benefits
Although it contains a lot of cholesterol and calories, egg yolks actually have health benefits. Some of the benefits of egg yolks are:
1. Good for bones and teeth
Egg yolks are a natural source of vitamin D, which is good for healthy bones, teeth and muscles, and helps absorb calcium. The content of vitamin D in egg yolks can help maintain healthy and strengthen bones and teeth.
2. Contains high enough protein
Egg yolks are a good source of protein. In an egg, contained 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 immune system, and support optimal growth and development in children.
3. Prevent eye disease
Egg yolks are rich in the antioxidants lutein and zeaxanthin. Both types of nutrients have properties that can help prevent eye diseases, such as cataracts and macular degeneration.
4. Reduces the risk of neural tube defects
Egg yolks contain high levels of choline and folate. Both of these nutrients play an important role in lowering the risk of neural tube defects in the fetus and ensuring the fetal brain can develop properly. Some studies also mention that choline and folate can reduce the recurrence of asthma symptoms.
5. Reduce inflammation and risk of chronic disease
Although a lot of egg fat is stored in the yolk, some of it is healthy omega-3 fats. Therefore, choose eggs labeled omega-3 which are good for brain performance and memory, 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 used as a good hair mask to nourish hair, moisturize dry hair, strengthen hair, and reduce hair loss.
Tips for Safe Eating Eggs
Although there are many benefits of egg yolks that we can get, many nutritionists recommend not consuming egg yolks too often. Why? One reason is because the cholesterol content in egg yolks is quite high.
However, some studies state that egg consumption in a reasonable limit does not seem to increase cholesterol levels drastically. But to be more secure, you can do the following tips:
- If your body is healthy, consuming up to 3 eggs per day is still considered safe.
- If you suffer from heart disease and high cholesterol, you should limit your egg consumption to no more than 3 eggs per week.
- Consume fully cooked eggs. This is because raw or undercooked eggs can cause food poisoning.
- It is better to cook eggs by boiling without salt. Frying eggs can increase their fat content by up to 50%.
Judging from the various benefits of egg yolks above, there's nothing wrong with including eggs in your daily menu. But if you suffer from high cholesterol or heart disease, limit the consumption of eggs. To determine the amount of egg or egg yolk intake that is safe, you can consult further with a nutritionist.