There is a myth related to egg yolk – that it contains cholesterol, and yes, it does contain cholesterol. The belief is that it's harmful for heart patients and those with high blood pressure. But the cholesterol present in egg yolk is good cholesterol. It is not harmful for heart patients or those with blood pressure issues.
Remember, the human body produces 75% of the cholesterol it needs, and only 25% should come from the diet. When we consume cholesterol through our diet, the body naturally reduces its own production of cholesterol this is a built-in compensatory mechanism from Allah. So, if we take a little extra good cholesterol from food, it’s not a matter of concern.
The cholesterol you should avoid from your diet in any quantity, whether large or small is bad cholesterol. This includes trans fats, junk food, fried foods, sugary and refined foods, bakery items, cola drinks, and all such processed items. Even one fritter, one biscuit, or one fried chicken piece counts.
The cholesterol in egg yolk is good cholesterol. Specifically addressing heart patients all the heart-healthy nutrients found in eggs are present in the yolk. For instance:
Vitamin A is excellent for your heart, immunity, skin, and especially your eyes.
Vitamin D greatly supports your immunity, gut health, depression management, and bone strength.
Vitamin K2 helps regulate blood flow and clotting. Without K2, vitamin D can’t function properly in the body.
Vitamin E is one of the most powerful antioxidants, protecting you from inflammation and various diseases.
Lycopene, present in egg yolk, is a strong anti-cancer antioxidant.
Choline is excellent for treating fatty liver and supports the creation of neurotransmitters in the brain that enhance reflexes, memory retention, concentration, and focus.
Vitamin B9 (Folate) helps in the formation of blood.
Vitamin B12 provides energy to the body, strengthens neurons, and aids blood formation.
Calcium is present in egg yolk and is vital for the heart, muscles, bones, and overall health.
Phospholipids in egg yolk help build cell membranes in the brain and throughout the body, regulating cell functions and reflexes.
After hearing all this, I hope you won't avoid eating egg yolk anymore.
Now let’s talk about egg whites. Egg whites are rich in protein, which is why many people eat eggs. But that doesn’t mean you should avoid the yolk, which contains most of the essential nutrients.
Magnesium and potassium are present in higher amounts in egg whites than in yolks.
Vitamins B1 and B2 are also more abundant in egg whites.
Vitamin B2 helps extract and deliver energy from various foods to the body.
Vitamin B1 also helps convert food into energy.
For those trying to lose weight and only consume egg whites — here's something important: there's something called the insulin index, which measures how much insulin your body releases after consuming non-carb foods. If you're trying to maintain or lose weight, you need foods with a low insulin index.
Consuming only egg whites spikes insulin more rapidly compared to eating the whole egg. When you eat a whole egg, insulin levels rise more slowly and steadily.
Eggs are the highest quality protein available. Since an egg is an embryo, not just muscle protein, it's more nutrient-dense. It’s excellent for muscle repair and is one of the best post-workout foods. Just like milk is a great sports drink for those who can tolerate dairy, eggs are a great protein shake but with the yolk included.
When selecting eggs, make sure they are natural and organic, not pasteurized, but pasture-raised there’s a difference.
Many eggs are labeled "vegetarian fed," but you must ensure that the feed is organic and not GMO.
As for brown vs. white eggs brown eggs are usually more expensive because they come from larger chickens that require more feed. But nutritionally, both types are the same.
The ratings on egg cartons usually refer to shell appearance such as cracks or blemishes and have nothing to do with the nutritional value inside the egg.
You should eat two whole eggs daily for breakfast and never ignore the yolk.