Despite bad rap, yolks have nutrition benefits

By Carolyn O'Neil
Contributor

Thursday, October 16, 2008

It may be time to rethink the egg-white omelet. Saying no to yolks isn’t always the healthiest thing to do, because when you throw out the yolk you’re missing out on some pretty powerful nutrients. While the white of a large egg is virtually fat- free and a bit higher in protein than the yolk (3.6 grams compared to 2.7 grams protein), the yellow center is where nutrients, including vitamins, minerals and other compounds, are stored.

GOOD FOR YOUR EYES. A recent study in the journal Archives of Ophthalmology found a link between two anti-oxidants found in egg yolks —- lutein and zeaxanthin —- and the prevention of macular degeneration, which causes age-related blindness. Some brands of eggs, including Eggland’s Best, contain about 25 percent more lutein than regular eggs.

GOOD FOR YOUR MIND. Yolks are a good source of choline, a nutrient that helps maintain the structure of brain cells. Choline is especially important for fetal brain development. Two eggs provide about 250 milligrams of choline, or roughly half the recommended daily intake for pregnant women.

WHAT ABOUT THE CHOLESTEROL? The reason the egg-white omelet became so popular was to offer a cholesterol-free experience to diners. And according to the American Heart Association, healthy people should limit their dietary cholesterol intake to 300 milligrams a day (200 if you have heart disease). The yolk of a large egg contains about 210 milligrams of cholesterol, so you do the math. But not everyone in the health and nutrition world agrees with the AHA’s advice. In fact, a recent Physicians Health Study of 21,000 men reported in the American Journal of Clinical Nutrition found no link between those who ate up to six eggs per week and the risk of dying of heart attack or stroke. What most everyone does seem to agree on is that saturated fats do raise blood cholesterol levels and increase the risk of heart disease. So go easy on the bacon, sausage and butter that often surround your breakfast eggs.

THE EGG’S A BARGAIN. Whether you’re cutting calories or pinching pennies, eggs fit the bill. You get a lot of bang for your buck nutritionally and financially. Isn’t a baker’s dozen 13 of something? Well, it’s interesting to note that one egg contains 13 essential nutrients and all for only 75 calories, including high-quality protein, folate, iron and zinc. So eggs are one of the most nutrient-dense foods, which means they offer a lot of nutrition per calorie. And when it comes to real bucks, eggs are still one of the best buys on restaurant menus and at the supermarket, too.

Carolyn O’Neil is a registered dietitian and co-author of “The Dish on Eating Healthy and Being Fabulous!” E-mail her at carolyn @carolynoneil.com.