Eating two to three egg yolks daily for weight gain?

A mother often insists her 18-year-old son, Tung from Hanoi, consume two egg yolks every morning, believing they are rich in vitamins, promote height, and aid weight gain, while egg whites lack nutritional value. Is this common belief accurate?

Eggs are a protein-rich food, ideal for breakfast to provide energy for the day. An egg has two main components: the egg white and the egg yolk. Egg whites consist primarily of water and protein, containing almost no significant fat or cholesterol. They are a high-quality protein source, suitable for individuals seeking to increase protein intake while limiting fat.

In contrast, egg yolks contain the most vital nutrients, including fat, vitamins A, D, E, and K, B vitamins, selenium, choline, and antioxidants like lutein and zeaxanthin, which are beneficial for eye health. The choice between eating whites or yolks depends on individual preference. However, it is important not to consume excessive amounts of either egg whites or yolks; a balanced intake ensures maximum nutrient absorption.

To maintain health, limit frying eggs with large amounts of oil, butter, or animal fat, as this significantly increases the dish's energy and saturated fat content. Avoid consuming runny or undercooked eggs, especially young children, pregnant women, elderly individuals, and those with compromised immune systems, to prevent bacterial infections.

Individuals at risk, such as those who are overweight, obese, or have a history of high cholesterol, should monitor their egg consumption.