Consult with Dietitian Sanjana

Egg yolk- To eat or not to eat

egg yolk

egg yolk

This is a debate going on for quite sometime whether the yolk is bad or not. Many diet freaks avoid them like the plague. But I say eat the yolk. It all depends on how many you are eating.

It is not necessary to have cholesterol free diets. We do need some cholesterol. It is produced naturally in the body and forms a basic part of our cells. Cholesterol helps to regulate our hormones, helps us utilize Vitamin D and helps us digest food.

Healthy adults with normal cholesterol levels, who exercise regularly and who follow a low fat, least junk and a healthy high fiber diet can safely eat eggs.

Eggs are rich in choline which is a memory vitamin and also in lutein and zeaxanthin which are antioxidants.

One medium sized egg gives about 180-190 mg of cholesterol and our requirements are below 300 mg/day. Hence it is quite safe to eat an egg daily.

But if you do have a genetic predisposition for high cholesterol levels or are already overweight with high cholesterol levels, then the intake of egg yolks should be reduced to not more than 3 eggs per week.

It is not always cholesterol alone that causes problems. It is the oxygenation
of cholesterol that causes the damage. Oxygenation, or free radical
development, is the process that changes the composition of this
essential nutrient, turning it into a destructive compound. Oxidation
of cholesterol is formed when it is exposed to air. This happens during
the many stages of processing meat, milk, eggs, butter, and cheese
products. Added to this is the means of processing — firing, smoking,
curing, aging, and packaging all contribute further to the oxygenation
of cholesterol-containing foods. Such fast foods as fried chicken,
fish, hamburgers; as well as dried and packaged foods, are some of the
greatest sources of free radicals.

So if you just eat eggs, you cannot end up with high cholesterol problems. But regular intake of egg yolks plus junk food can increase your cholesterol problems.

Children who are active and within the weight for their age and height can be given one egg daily.

Egg whites can trigger allergies in children but not egg yolks, hence if you want to start eggs for your 9 month old baby, first start with a teaspoon of well cooked yolk and then after checking for allergies, progress further with the whole egg.

Eggs are very nutritious so do not omit them. Chuck the junk out of your diet and enjoy the benefits of healthy food.

About Sanjana Shenoy

Sanjana M Shenoy is a A dietitian from Mangalore, Karnataka, India. Having worked as a Dietitian for the Manipal Group of Hospitals namely KMC hospital Mangalore, India.She is also a consultant for corporate's like Infosys and others, conducting talks and presentations for various associations and local television shows.She consults at her Diet and Nutrition clinic "Nutrihealth" in Mangalore.Also is a visiting consultant to various hospitals in and around Mangalore and also runs an active online consultation.

Subcribe to Nutrihealth

Subscribe to our e-mail newsletter to receive updates.

, , ,

51 Responses to Egg yolk- To eat or not to eat

  1. suresh September 26, 2012 at 2:34 pm #

    hi sanjana,whan i ate egg with in 1 or two days iam getting some wound like pimples,and extract of skin around the nose,can u plz tell me how i can overcome this problem

  2. alex October 15, 2012 at 1:28 am #

    Hi Sanjana, I have a question but first, pls allow me to share with you my eating/workout routine.

    Below are my Monday-Saturday diet & I keep to it strictly:-

    Breakfast – 2 cereal bars (or Oatmeal sometimes).
    Lunch – Chicken breast with generous vege, all boiled and not even a drop of oil is used.
    Tea break – 1 large orange / grapefruit
    Dinner – 2/3 hardboiled eggs
    Snacks – Mixed raw nuts & sun dried raisins (2/3 times in between meal)

    Sunday is a cheat day, where i will take a lil bit more carbo but still low fat/oil meal.

    I do home workout everyday from Monday-Friday (30 mins – 45 mins), 100 push ups + 100 sit ups + few barbell lifting. Used to have high cholesterol (6.2) years before but it was normalised (to 4.2) in last blood test 8 months ago.

    My question is, based on above, is it OK to eat 2/3 egg yolks a day? I dont wish to throw the egg yolk away because I hate to waste food. My height is 178 cm & weigh about 80 kgs (used to be 102 kgs a year ago). As you can see from my diet, I am trying to lose fat but I also wish to prevent muscle loss during the process.

    Hope you can advise, thanks much! :)

  3. Lokesh Sweetu February 26, 2015 at 5:20 pm #

    I had a doubt whether egg yolk can be given to 1 yr baby r nt…this gave me the clarification and cleared my doubts..

  4. deepak June 3, 2015 at 4:13 pm #

    i am a gym worker,,
    i am 18+
    and reguller fo 2 months
    how manny egg i should tack daily…

  5. chaman mangal November 8, 2015 at 12:33 am #

    hair loss , thinning of hair , greying of hair , dandruff is my problem
    plz suggest me what to do and how should i take eggs and also how much


  1. Egg and Sweet Potato Recipes Savory Egg and Sweet Potato Cups | Mother Rimmy's Cooking Light Done Right - July 8, 2011

    […] because I believe eggs or egg yolks are bad for your body. In fact, I agree with this article from NutriHealth. Egg yolks contain important nutrients, including cholesterol, that your body needs to function. […]

Leave a Reply