Which part of the egg is good for children?

Eggs are a major source of confusion for parents. One day they’re the ideal food for encouraging child development, the next they’re a fast track to heart disease. And the debate doesn’t stop once you crack it open. Some athletes swear by egg-white omelettes while in some cultures the yolks are prized. So if you’re wondering which part of the egg is good for children, we’ve done the research…

The yolk is the best part of the egg for children. It contains most of the egg’s nutritional profile and is high in choline as well as vitamin B1, B12, A, E, K and D. The yolk also contains the egg’s zinc, calcium, phosphorus and essential saturated fat. Compare this to the white which is mainly protein and the yolk is the clear winner.

Table of Contents

Eggs: an introduction
Which part of the egg is good for children? The White
Which part of the egg is good for children? The Yolk
What are the health benefits of egg yolks for children
Advice on introducing egg yolks into a child’s diet safely (and deliciously)
Sources of the highest quality Egg yolks
Tips for making Egg yolks enjoyable for kids
Summary

Eggs: an introduction

It’s no secret that eggs are one of the healthiest foods you can give to your children. 2 eggs per day covers between 10% and 30% of human nutritional requirements(1) While a lot of people focus on the benefits of egg whites, there’s much more goodness to be found in the yolk. Not only do they offer about half the egg’s total protein, but egg yolks are also brimming with essential nutrients that promote healthy developmental growth in kids. For all fathers out there looking for a nutritious snack their little ones can benefit from, read on as we explore why egg yolks should be part of every child’s diet!

Which part of the egg is good for children? The White

The egg white is made up almost entirely of protein and water. Although it does not contain as many vitamins and minerals as the yolk, it is still a source of several nutrients. Egg whites are high in quality protein while being low in fat, making them a popular choice for people looking to add protein to their diet without increasing their overall calorie intake.

Egg whites also contain small amounts of essential vitamins and minerals like selenium, potassium, magnesium, calcium, and phosphorus. Additionally, egg whites are a source of riboflavin and have been found to aid in muscle growth when consumed regularly. Their popularity increased during the demonisation of saturated fat where people viewed the yolk as unhealthy. Thankfully, attitudes are changing and the high nutrient content and more positive view of saturated fat means there’s less need for egg-white omelettes anymore. Although for individuals looking to stick to a certain calorie amount and macro-nutrient ratio, egg whites are a great way to increase protein without upping anything else too much. Read more about the dangers of a low-fat diet for children’s development here.

Which part of the egg is good for children? The Yolk

Egg yolks are a rich source of nutrients that can benefit your son’s health in a multitude of ways. They contain high-quality protein and are an excellent source of vitamins and minerals, such as the fat-soluble A, D, E and K vitamins; zinc; and vitamin B12. These foods are abundant in animal products amongst other key nutrients vital for growth. Egg yolks are also one of the best sources of choline(2), which is critical for maintaining healthy brain and nervous system function(3). They use it to regulate mood, muscle control and memory.

The saturated fat found in egg yolks promotes a healthy endocrine system and ensures your child maintains good hormonal health. Saturated fat is a natural anti-inflammatory and also coats our cells. These cell membranes are essential for the transfer of things in and out of the cells and for providing structure and security. A diet low in saturated fat will weaken cell membranes and degrade the health of the cells(4).

What are the health benefits of egg yolks for children

Feeding your child egg yolks can be incredibly beneficial for children’s health. Not only is it a great source of protein, but it also contains essential vitamins and minerals such as vitamin D, phosphorus, and choline. These nutrients can play a crucial role in children’s growth and development, helping to strengthen bones, improve brain function, and support a healthy metabolism.

Egg yolks also contain vitamin B12 which is essential for a child’s brain development. Children with low levels of B12 have been found to have a low IQ and problems with speech and language. A deficiency is associated with mental illnesses like depression and symptoms can be confused with autism(5). Click here to learn more about B12 and how it can boost your confidence.

Advice on introducing egg yolks into a child’s diet safely (and deliciously)

Introducing solid foods to a young child’s diet is an exciting – and sometimes anxious – moment for many parents. Once your child reaches the age of 6 months, you start wondering which foods to give them. Parents that have been through this will already know how terrible some of the ‘recommended’ foods are. Overly processed slop that has less nutrition than wallpaper paste.

As discussed, egg yolk is an excellent source of essential nutrients for your little one, it’s important to introduce it safely. Eggs are one of the most common food allergens. 2% of children are allergic but fortunately, 70% grow out of the allergy(6). Here are a few tips to consider: always start with a small amount of egg yolk, mix it with a familiar low-allergen food like butter or mashed sweet potato, and watch for any signs of allergies or discomfort. If a mild reaction is observed (watery eyes, itching, fussiness) then simply stop feeding your baby the egg yolk. In extreme cases, if reactions are severe (swelling, overly lethargic) then call the emergency services.

As your child grows, you can experiment with different ways to prepare egg yolk. The most common methods for children are hard/ soft-boiled, or scrambled and mixed into other foods or eaten on their own- my daughter’s favourite. To diversify their palate and provide them with the nutrients they need for healthy growth and development try to mix up the cooking method. And don’t worry, cooking doesn’t alter the nutritional profile of eggs(7).

Sources of the highest quality Egg yolks

When it comes to egg yolks, quality is key. But where can you find the highest-quality yolks?

There are several sources to consider when seeking out this essential ingredient. One option is to look for eggs from local farm-raised chickens, as these birds are often fed a higher quality diet and allowed to roam freely, resulting in superior yolks. The next option down is to seek out eggs from free-range hens, as these birds also tend to produce yolks that are richer in colour and flavour due to the chance that they might supplement their diet with bugs etc.

Additionally, some speciality grocers and online retailers offer premium eggs, often sourced from heritage breeds or known for their exceptional yolks. By taking the time to seek out these various sources, you can ensure that your dishes are not only delicious but also filled with the highest quality egg yolks. Lower-quality eggs from factory farms are less healthy mainly because of the unnatural grain-heavy diet the chickens are raised on. As with humans, this alters their fat profile so that it contains less saturated fat and more poly-unsaturated fat which is inflammatory and less stable.

Tips for making Egg yolks enjoyable for kids

Egg yolks are a great development food so it can be frustrating when children don’t seem to enjoy them. As a father, it can be challenging to find ways to make meals with egg yolks enjoyable and appetising for children that can’t stand them. I tried to feed my son egg for the first couple of years and he wouldn’t have any of it. Finally one day I found that if i soft-boiled one and gave him a sausage with it, he enjoyed dipping the sausage enough to get over his hatred. It was such a big moment that this meal made it into our 8 optimum breakfast options article. Click here to find out the other 7.

Another tip is to incorporate egg yolks into foods that children already love, like sweet potato mash. Or incorporate the yolks into a creamy sauce that can be paired with vegetables or rice. It’s important not to overwhelm your child with too many egg yolks at once and to make sure they are cooked to their preferred texture. You know how kids are! With a little creativity and patience, you can help your child develop a taste for this nutritious food that can massively benefit their development.

Summary

In conclusion, when feeding your children eggs, make sure to feed them the whole egg! The days of egg white omelettes are thankfully over and the yolk needs to be prioritised. Adding egg yolk to your child’s diet is a great way to ensure they are receiving the essential nutrients they need for optimal health and development.

Eggs must no longer be demonised and should be seen as an important addition to a child’s diet. Now you know the health benefits of consuming it, follow these tips and be mindful about what is going into your child’s diet. Parents can rest assured knowing that their child’s nutritional needs have been taken care of when it comes to consuming egg yolks.

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