Egg Yolk: the egg's center of riches

Let's say you're out to brunch and would like to order a light and healthy meal. An omelet may be among your top choices, filled with veggies, some low-fat or fat-free cheese, and prepared with egg whites only, of course. We've grown to believe that egg yolks are bad for us since they're full of cholesterol. There's no denying this, but the yolk carries a host of other traits that might have you reconsidering a strictly egg-white stance.

The yolk has taken quite the hit in the past, but its reputation is finally starting to regain esteem. It's about time, too, considering it carries the vast majority of the egg's vitamins and minerals. 

According to the Blue Cross Blue Shield of Michigan sponsored website, A Healthier Michigan, egg yolks supply you with over 40% of the egg's protein content and the vast majority of its calcium (90.5%), iron (93.8%), zinc (99.8%), manganese (69.2%), thiamin (96.8%), folate (95%), vitamin A (100%), vitamin B6 (96.7%), vitamin B12 (91.7%), and vitamin D (100%), among other nutrients. Additionally, the yolk contains the majority of the egg's choline, an essential nutrient for brain health. I'd say this information here is good reason to incorporate the yellow center into your diet.

Now, I'm not advocating for you to start loading up on the yolks; they do still carry a good amount of fat and about 210 mg of cholesterol per egg (mind you, the AHA recommends that healthy individuals limit their intake to less than 300 mg per day). Rather than ruling them out, this simply means that egg yolks should be eaten in moderation. For those in good health standing, The Harvard School of Public Health says that consuming one whole egg a day won't increase risk of heart disease by affecting one's blood cholesterol levels; in fact, the yolk's nutrients could actually decrease risk! However, for those with high levels of cholesterol or who have diabetes or heart disease, the HSPH recommends using caution and limiting intake to three egg yolks a week. 

So, the next time you go to order an omelet, don't fear the yolk! Instead of going for all whites, consider striking a healthy compromise by asking for one full egg and two egg whites. Embrace the light, golden glow and get yourself some nutrients!