Brilio.net - Eggs have become a mainstay for many people, because they can be processed into anything from side dishes to basic ingredients for making food. Moreover, they contain a lot of nutrients and are affordable so they are a favorite of almost everyone.
However, there are also those who avoid eggs. No wonder, because this is related to high cholesterol content, especially in the yolk. High cholesterol levels in the body can have a negative impact on health, one of which is increasing the risk of heart disease.
Nutritionist Dr. Rita Ramayulis, DCN, M Kes, explained that egg yolks are indeed high in cholesterol. However, the amount is not as much as red meat or foods that are processed by frying.
It is further explained that this misperception makes many people avoid egg whites. Especially for people with heart disease, because they are worried that it can worsen heart problems. In fact, heart patients are still allowed to consume egg yolks.
Consumption should not be arbitrary, it must be in a regulated portion. The limit for people with heart disease to consume egg yolks is 5 eggs per week or 1 egg per day.
"Egg yolks are still allowed to be consumed by heart patients, namely five eggs per week or one egg per day is still allowed," said Rita.
So what are the health benefits of egg yolks? Let's see the full review below which brilio.net adapted from various sources, Tuesday (24/9).
Benefits of egg yolk for health.
photo: pixabay.com
1. Good source of vitamin D for bone health
Egg yolks are a natural source of vitamin D, an essential nutrient that aids in the absorption of calcium, thus supporting bone health. Adequate vitamin D intake is essential for preventing osteoporosis and maintaining bone strength, especially in older age. Adequate vitamin D intake can help reduce the risk of fractures, especially in the elderly.
2. Contains antioxidants to protect body cells
Egg yolks contain antioxidants such as lutein and zeaxanthin, which play a role in protecting body cells from free radical damage. These antioxidants are also known to be good for eye health, helping to prevent age-related eye diseases such as macular degeneration and cataracts. Well, lutein and zeaxanthin effectively protect the retina from oxidative damage.
3. Rich in choline for brain function
Choline is an essential nutrient found in egg yolks and plays a major role in brain function and the development of brain cells. Choline also supports nerve health and can help improve memory and cognitive function. According to research published in the American Journal of Clinical Nutrition, adequate choline intake during pregnancy helps fetal brain development and improves brain function in adults.
4. A source of quality protein to build muscle
In addition to egg whites, egg yolks also contain high-quality protein which is needed to build and repair muscle tissue.
The protein in egg yolks is complete with all nine essential amino acids that the body needs, making it an ideal food to support muscle growth and post-workout recovery.
A study from the Journal of Nutrition shows that consuming whole eggs, including the yolk, is more effective in building muscle mass than just consuming egg whites.
5. Provides healthy fats for cholesterol balance
Despite containing cholesterol, egg yolks are also rich in healthy fats, especially omega-3 fatty acids, which can help improve cholesterol balance in the body. These healthy fats can lower bad cholesterol (LDL) and increase good cholesterol (HDL).
Research from the Harvard School of Public Health found that moderate egg consumption is not directly correlated with an increased risk of heart disease, and in some cases can even help improve blood lipid profiles.
6. Reduces inflammation associated with heart disease
Egg yolks contain antioxidants that can help reduce inflammation in the body, which is a major factor in the development of heart disease.
Antioxidants such as lutein and zeaxanthin also play a role in reducing oxidative levels that have the potential to damage blood vessel walls.
Based on research in the Journal of Clinical Lipidology, it shows that consuming eggs regularly can help reduce the risk of inflammation associated with heart disease.
7. Keep blood pressure stable
The potassium content in egg yolks helps maintain electrolyte balance in the body, which is important for controlling blood pressure. Potassium functions to help blood vessels remain relaxed, so that blood flow can remain smooth and blood pressure can be maintained within normal limits.
Research published in Hypertension suggests that adequate potassium intake from foods, such as egg yolks, may contribute to lower blood pressure as well as reducing the risk of hypertension, which is a major risk factor for heart disease.