Eggs are one of the few foods that I would consider classifying as a superfood. Think of it this way, this one single food has every nutrient required to turn a single cell into a live baby chicken. That’s pretty powerful stuff.
They are loaded with so many of the vitamins and minerals that are becoming rare in our modern day diet that I personally grade them as one of the most nutritious foods on the planet.
A single large egg contains:
- Vitamin A: 6% of the RDA.
- Folate: 5% of the RDA.
- Vitamin B5: 7% of the RDA.
- Vitamin B12: 9% of the RDA.
- Vitamin B2: 15% of the RDA.
- Phosphorus: 9% of the RDA.
- Selenium: 22% of the RDA.
Eggs also contain modest amounts of Vitamin D, Vitamin E, Vitamin K, Vitamin B6, Calcium and Zinc all wrapped up in 77 calories, 6 grams of protein and 5 grams of healthy fat.
Despite all the wonderful nutrition eggs supply, for decades, we were encouraged to limit our intake or at least discard the yolk. As more evidence based nutrition science is starting to correct this view, we have now come to realize that the recommendation of throwing away the yolk may have been one of the biggest blunders in modern day nutrition advice.
EGG YOLK 101
Here are 6 things to know about your egg yolk:
1. The yolk represents 1/3 of an eggs total liquid weight.
2. Half of an eggs protein is found in its yolk.
3. The yolk is the eggs main source of all the vitamins and minerals it supplies.
4. A yolks color can range from pale yellow to deep orange, depending on the hens feed. But the color does not change the taste or affect the nutritional value.
5. Among the hefty supply of vitamins and minerals an egg yolk supplies, it’s also is a great source of lutein, a powerful antioxidant which help protect eye and heart health.
6. Although an eggs yolk is where all the fat and cholesterol reside, this fat is super healthy and its high cholesterol content has no bearing on our bodies blood cholesterol.
Bottom Line
As you can see, eggs are among one of the most nutritious foods on the planet. But in order to reap all of their wonderful benefits the yolk must be consumed as well. On top of everything else, eggs are cheap, easy to prepare, taste great, go along with nearly all other foods and are a great source of quality protein.
