For a long period of time, the popular belief that the consumption of eggs, and especially of the yolk, was related to health problems has been transmitted. This belief was supported by health professionals. Currently, there have been numerous scientific studies supporting the consumption of eggs and especially the yolk.
Next, we will explain the importance of consuming egg yolk for a healthy diet.
Eggs
Egg is a food rich in protein and fat. They are rich in vitamins (especially in b12, b1, b3, folic acid, A, D and E) and essential minerals.
The egg is made up of three parts:
- Shell . It represents 10.5% of the weight of the egg.
- Yolk It is 31% of the weight of the egg.
- Clara . It is the most abundant part of the egg, representing 58.5% of the weight of the egg.
Importance of the yolk
The white of the egg contains most of the protein of the egg, however, the yolk, provides fats and cholesterol, as well as most of vitamins and minerals .
The yolk of the egg provides fat-soluble vitamins, such as A, D, E, and K, vitamins B6, B12, folic acid, pantothenic acid, and thiamine, along with certain essential fatty acids . This part is also rich in minerals, such as calcium, iron and phosphorus in considerable proportions, which will help us meet the needs of micronutrients in the diet.
The fats contained in the yolk of the egg vary between 4-4.5 grams per unit, of which 1.5 grams are saturated fats and the rest unsaturated, in which monounsaturated predominate, which are beneficial for the body.
Contains choline , recommended in pregnant women. This is in charge of facilitating the development of the central nervous system of the embryo and the fetus. In turn, the presence of choline, transformed into acetylcholine, will help memory development .
Another aspect to highlight is the lecithin content, which reduces the intestinal absorption of cholesterol in the body.
Cholesterol controversy
Although egg yolk has cholesterol, it does not greatly affect blood cholesterol in healthy people, as it is not the main cause of the increase.
It has been proven that what if it has a negative impact on blood cholesterol is the relationship between consumption of saturated fats over unsaturated fats and not dietary cholesterol, as was erroneously believed.
In short, if you follow a healthy and balanced diet, with a sufficient intake of unsaturated fats and a control of saturated fats, there will be no problems with cholesterol.
