Avoiding egg yolks ? The yolks on you !
Egg yolks have held a place on many peoples ‘nutritional naughty list’ for ages, but finally they are getting their well-deserved glory moment, sunny side up!
Repeat after me.. Eggs are eggcelent. Puns aside, these packages of protein are deliciously nutritious – yolks & all!
When choosing your eggs always opt for organic, free-range eggs. Those who are lucky enough to get their hands on pastured or Omega-3 enriched eggs – these are even better! They have even more Omega-3s (healthy fats) and are much higher in Vitamin A and E (1, 2).
I totally classify eggs as a superfood as they are loaded with nutrients, some of which the modern diet is seriously lacking in!
If you stop to think about it, it makes complete sense that eggs are nutrient dense – they need to contain all of the nutrients required to turn a single cell into a baby chicken!
Let’s do a little break down. Just one whole egg contains Vitamin A, Folate, Vitamine B5, B12, B2, Phosphorus, Selenium, Vitamin D, Vitamin E, Vitamin K, Vitamin B6, Calcium & Zinc. And off of this goodness comes in around 77 calories, with 6g of protein & 5g of healthy fats. Hell yea!
They really are the perfect little packages, giving us just a little of almost every nutrient we need.
Proteins are the main building blocks of the human body. Protein is used to make all kinds of molecules and tissues through out the body with many structural & functional purposes. Getting enough protein in your diet will help with weight loss, increase muscle mass, lower blood pressure, boost energy, level your appetite and strengthen your bones – just to name a few! (3, 4, 5, 6)
Eggs are an awesome source of complete protein, meaning they contain all of the 9 essential amino acids so that our bodies can make full use of all the protein that they contain. Just one egg containing about 6 grams.
Cholesterol aka. the ‘C’ word that has been scaring many into egg white omelettes for years. Well, research now shows that eating eggs will have absolutely no effect on cholesterol levels, and in fact, actually help to raise HDL (“good”) cholesterol levels.
Let me explain. Yes, eggs are high in cholesterol. In fact, just one egg has 212mg of cholesterol, which is more than half the recommended daily intake! But the thing is that cholesterol from the diet doesn’t necessarily raise cholesterol levels in the blood (7, 8).
How?! Well, each and every day your liver produces a large amount of cholesterol, because we need cholesterol for healthy body functioning. So when we eat foods with cholesterol the liver just produces a little less that day to even it out (9, 10).
* Although it must be noted that some people are what we know of as “hyper responders” who may see a minor raise in LDL (“bad”) cholesterol levels, however this is rare.
When you age, your eyesight gets worse. However there are several nutrients that can help to protect against this degenerative process. Two of these are leutin and zeaxanthin. They are potent antioxidants that can build up in the retina of the eye. When you eat these nutrients it will significantly reduce the risk of two very common eye disorders – cataracts and macular degeneration.
Egg yolks happen to be high in both of these! Research has shown that eating just 1.5 egg yolks for over a little over a month can increase blood levels of leutin by up to 50% and zeaxanthin by up to 140% – talk about eye protection! (11).
Not to mention, yolks are also high in Vitamin A, and a deficiency in this nutrient is the most common cause of blindness worldwide!
Another perk of the yolk is a big dose of antioxidants, specifically compounds called carotenoids, which are actually what gives them such a bright yellow color!
Some veggies also contain carotenoids, however the healthy fats present in eggs make their carotenoids far more bioavailable than those from veg.
Its important to consider the type of diet that the hen eats as it has a big effect on the level of carotenoids in the egg. This is why free-range eggs have a much more vibrant yellow colour to their yolks than do factory-farm eggs.
So the deeper and richer the colour, the more carotenoids in the egg. Egg whites contain some antioxidants, but not the same ones. To get the full antioxidants benefits, you have to eat the yolk as well.
Research has shown that eating up to 3 whole eggs every day is perfectly safe. There is no evidence that any more than 3 is dangerous, it is just “uncharted territory” as it hasn’t been studied.
So in summary, eggs are a great example of nature’s perfect foods. They’re nutritious, cheap, easy to prepare & taste amazing!
Try my go to fritatta recipe! Delicious, easy to make and the perfect food to make in bulk for ready-to-go brekkie & snacks throughout the week.
My go-to frittata combination.
Did you know: Mushrooms are in fact not a plant & actually belong to their own biological group known as fungi. Mushrooms have their very own immune system and are more closely related in DNA to humans than to plants. How cool is that?!
2 pumpkins, split, seeded, peeled and cubed
1 onion, chopped
1 garlic clove, chopped
2 shiitake mushroom caps, chopped
1⁄2 tsp sea salt
1.2 litres chicken stock (preferably homemade)
4 tbsp. yogurt (home-made or probiotic rich natural yogurt)
2 tbsp. ghee
In a large stockpot, combine the pumpkins, onion, garlic, mushrooms, salt, lemon juice, and stock.
Place over medium-high heat and bring to the boil.
Cover, reduce the heat to medium-low, and simmer for about 20 minutes, or until the pumpkin has softened.
Working in small batches, puree the soup in a blender, or use a hand held blender.
Serve with a dollop of homemade yogurt and a drizzle of ghee.
If you want more eggy recipes, nutritional myth-busters, food education, meal plans or healthy eating tips & tricks check out my Lighten Up program. You will learn everything you need to know to enjoy all your favorite foods whilst never having to diet again.