Even though eggs are often associated with cholesterol concerns, the egg white is actually the truly healthy part of the food — packed with essential minerals and vitamins, low in calories, and rich in nutrients.
Egg whites contain choline, a B-complex vitamin that supports brain function. Because of this, people looking to lower their cholesterol levels should skip the yolk and stick to the egg white, which is healthy and won’t negatively affect cholesterol.
Eggs are a versatile, budget-friendly food, and omelets or scrambled dishes made with egg whites are a great choice for anyone trying to shed a few extra pounds. They also help promote healthier, shinier, and softer-looking skin.
Egg White Nutrition Facts
To put things in perspective: three large egg whites (about 100 grams) contain just 52 calories and 11 grams of protein, along with 0.7 grams of carbs and only 0.2 grams of fat. Not a bad option to add to your diet, right?
Choosing egg whites over whole eggs reduces your intake of calories, saturated fat, and overall fat — since it’s the yolk that carries most of the fat and cholesterol concerns.
Health Benefits of Egg Whites
For years, eggs got a bad reputation for our health. Over time, though, researchers found that it’s really the yolk — not the whole egg — that should be eaten in moderation due to its fat content. The egg white, on the other hand, is an excellent source of protein, vitamins, and nutrients, offering a wide range of health benefits.
Here’s a closer look at exactly what egg whites can do for your health:
- Rich in nutrients: Egg whites contain a variety of nutrients that help keep your body and hair healthy. Vitamins A, D, and E — found in high concentrations — help protect against pollution and UV exposure, while vitamin D supports shiny, healthy-looking hair.
Egg White Benefits for Skin
Applied topically, egg whites offer real benefits for your skin, making them a great natural treatment for acne and other skin concerns. To use egg white on your face, it’s best to combine it with another ingredient — honey is a great pairing.
Egg White Benefits for Babies
Egg whites offer high nutritional value at every stage of life — including for babies, who need the vitamins and minerals in this food to support healthy development.
Egg whites provide key nutrients for brain development in children of all ages, thanks to their choline, cholesterol, and iron content.
Low in Carbs — Great for Weight Loss
Thanks to their low carbohydrate content, egg whites are an ideal addition to any diet — especially for those looking to lose weight.
Their calorie count is also very low: a medium-sized egg contains about 71 calories total, with the yolk accounting for roughly 55 of those and the white for just 16. As for fat, egg whites contain almost none — just 0.2 grams, making it practically negligible. All of this makes egg whites a powerful ally for dieting, since they promote a feeling of fullness while keeping the body nourished.
Egg Whites Help Reduce Skin Sagging
Egg whites contain riboflavin, an anti-inflammatory compound that plays a key role in preventing cellular damage and supporting the repair of scarring and damaged skin cells.
This compound is also a powerful antioxidant against free radical damage, helping protect skin from premature aging.
One effective way to use egg whites is by mixing them with cornstarch. Here’s how:
Recipe:
- 1 egg white
- 1 tablespoon of cornstarch
Instructions:
Beat the egg white in a bowl until it forms stiff peaks, then add the tablespoon of cornstarch. Mix well until you get a smooth, even consistency, and apply it evenly to your face.
Leave it on for about 5 minutes, then rinse thoroughly with water.
This mask helps close pores, stimulate collagen production, prevent premature aging, and leave skin hydrated, oil-free, and looking refreshed and healthy. You can also substitute the cornstarch with honey for another excellent facial mask option.
These are just a few of the many benefits and uses of egg whites. Use them regularly, and you’ll be well on your way to the skin you’ve always wanted.
