Don’t Toss the Yolk

Eggs are a breakfast powerhouse, but many people are not aware of the vitamins and minerals these shells of glory have. These nutrients are mainly found in the yolk. Yes folks, the yolk. Next time you order egg whites, think of the nutrients below you’re missing out on.

What You Lose Without the Yolk

Eggs are packed with nutrients. One large egg has varying amounts of 13 essential vitamins and minerals – all for 70 calories. While egg whites contain some of the eggs’ high quality protein, riboflavin and selenium, when you skip the yolk, you lose at least a portion of the following nutrients found in part in the yolk and, in some cases, entirely in the yolk alone:

  • Protein

    – Vital for the health and maintenance of body tissues, such as muscle
    – Other sources: Meat, fish, poultry , dairy, beans, nuts and seeds
    Note: Eggs provide the highest-quality protein available. Other sources of complete protein, which contains all essential amino acids, are animal proteins and soy.

  • Vitamin D

    – Works with calcium to promote bone health, regulates cell growth and immune function
    – Other sources: Salmon, tuna, fortified foods such as milk and orange juice when fortified

  • Choline

    – Essential for normal functioning of all cells, important for brain development of a fetus during pregnancy
    – Other sources: Beef or chicken liver, cod and cauliflower

  • Vitamin B12

    – Involved in nerve function, energy metabolism and synthesis of DNA and red blood cells
    – Other sources: Fish, meat, poultry, milk and fortified breakfast cereals

  • Folate

    – Prevents birth defects and damage to DNA, needed for cell division and growth
    – Other sources: Fortified grain products, beans and spinach

  • Vitamin A

    – Supports immune function, eye health and cell growth
    – Other sources: Meat, milk, sweet potatoes, spinach, carrots and cantaloupe