Categories: Foods

15 Benefits of egg whites and side effects

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Discover the 15 Shocking Health Benefits Of Eating Egg Whites and side effects.

Eggs are one of the most crucial food ingredients we have around. Without eggs, cakes, omelets, cakes, pieces of bread, cookies, or other baked goods are not what they are now.

Also, people often eat eggs because they contain exceptionally high protein content and are affordable at the same time.

Egg whites, or albumin, is the healthiest part of an egg, although it has a neutral taste. Egg white is often contrasted with yellow egg or yolk in terms of nutrition or flavor.

If albumin is considered healthy with a neutral flavor and aroma, the yolk is almost always considered unhealthy with an unusual taste and smell… but that is not always the case.

Now here are some of the benefits of eating egg whites and all that they can do for our health.


Health Benefits of eating egg whites

15 Shocking Health Benefits Of Eating Egg White


1.- They are full of cholesterol

An egg indeed contains as much as 213 mg of cholesterol, but looking on the bright side, that amount of cholesterol is completely found in the yolk or the yellow egg.

Cholesterol has two categories, low-density lipoprotein (LDL) or negative cholesterol, as well as high-density lipoprotein (HDL) or also known as positive cholesterol.

Depending on the context, LDL accumulates plaque within the arteries while HDL removes cholesterol completely.

2.- Egg whites are among the richest sources of protein

Egg whites contain the richest sources of protein, even more than poultry or shellfish.

According to previous USDA data, egg white contains 11 g of protein, which is just over 1/5 of your recommended daily value, if you are on the average 2,000 calorie diet.


Protein is vital for the construction and maintenance of body organs and tissues.

3.- Contains low calories

Egg whites, as indicated in point number one, have zero cholesterol content.

Meanwhile, it also has a reduced calorie content at just 17 calories. In comparison, egg yolk has 38 calories more than albumin, or a little more than twice.

Reduced calories are essential for maintaining a healthy and balanced life and body mass.

4.- Low in saturated fat

Egg whites or albumin contain an incredibly low amount of saturated fat at just 2 grams. In comparison, the yellow egg or the yolk has 3 grams of fat.

The amount of saturated fat within egg albumins represents 5% of the daily requirement for saturated fat.


Saturated fats are essential fats that have no double bonds between molecules and could lead to high cholesterol levels when not taken in moderation.

5.- Friendly diet

Regarding point number 4, the saturated fat composition of egg whites is indeed suitable for those of you who are on diets.

The low-carb diet or the low-carb diet restricts the consumption of carbohydrates, such as those found in sugary foods and grains, and places more emphasis on protein, vegetables, and natural sources of fat. Low diets have been proven as an alternative to weight loss.

6.- Contains valuable minerals

Who knew that aside from being low in calories or fat, the benefits of eating egg whites contain abundant valuable minerals as well?

Egg whites have 1.3 mcg of folate, 2.3 mg of calcium, 6.6 mg of selenium, 4.9 mg of phosphorus, and 3.6 mg of magnesium.

7.- Supports cell development

The health benefits of eating egg white or albumins support the development of cells and the nervous signaling system by having choline that is well associated with the B vitamins.


Choline is a type of essential nutrient that has characteristics similar to those of vitamins and is also soluble in water.

The Food and Nutrition Board of the National Institute of Medicine suggests that adult men and breastfeeding women require 550 mg of choline per day, women 425 mg per day, plus pregnant women 450 mg per day.

8.- Benefits of egg whites for heart

Egg white also has the potential to reduce the risk of cardiovascular disease in the long term.

Cardiovascular disease is a scientific term to describe diseases that affect the heart and its related areas, such as the blood vessels and arteries.

Data from the World Health Organization (WHO) from 2015 indicate that 31% of all deaths that occur in 2015 are caused by cardiovascular disease.


9.- Contains useful antioxidants

Egg whites have ample resources of helpful antioxidants that protect eye health very well. Similar to carrots, egg whites contain beta carotene which can treat macular degeneration plus cataracts.

Macular degeneration is vision loss caused by fatty deposits under the retina. Meanwhile, a cataract is the clouding of normally clear lenses that causes blurred vision.

10.- It has Omega-3 fatty acids

Omega-3 fatty acids are a type of essential fatty acids, like those found in fish, walnuts, and canola oil.

There are two types of omega-3 fatty acids, which are DHA and EPA. Omega 3 fatty acids reduce triglyceride levels, heart disease, and anti-inflammatory agents.

11.- Rich sources of potassium

The heart needs potassium, the functions of the organs, and the skeletal system for a sustainable health condition.


Without it, the blood cannot be distributed outside the heart efficiently, the muscles and joints will not be able to move, the kidneys cannot filter fluid, and the nerve function will not function well.


The average person needs at least 100 mg of potassium a day for bodily functions to function properly.

12.- Benefits of egg whites for blood pressure

Hypertension or high blood pressure can be gradually eliminated in the long term with the help of egg whites, as it is already low in calories in itself.

Hypertension is mainly triggered by underlying conditions, such as medication. And then a feature of hypertension is when the blood pressure reaches 140/90 or higher.

13.- Benefits of egg whites for weight loss

Weight loss can be achieved by eating egg whites because, again, it is already low in calories in nature.

This is why many people rely on egg whites for protein throughout their diet program.

14.- It has abundant reserves of vitamin B

The health benefits of eating egg whites have many reserves of vitamin B, an example is a riboflavin or vitamin B2.


Vitamin B2 is required by the body to support metabolism, create red blood cells, convert digested food into energy, as well as break down amino acids, fats, and carbohydrates into a form of glucose.

15.- It also works as an excellent supplement for skincare

Lastly, the benefits of eating egg whites also work as an excellent skin care supplement through various means such as reducing acne by making egg white masks, reducing sebum, tightening the pores of the skin, and maintain youthful skin.

Nutrition facts of egg whites

• Serving amount: 100 g

• Calories: 52

• Total Fat: 0.2 g (0% of DV)


• Saturated Fat: 0 g (0% of DV)

• Polyunsaturated Fat: 0 g (0% DV)

• Monounsaturated fat: 0 g (0% of DV)

• Cholesterol: 0 mg (0% DV)

• Sodium: 166 mg (6% of DV)

• Potassium: 163 mg (4% of DV)


• Total carbohydrates: 0.7 g (0% of DV)

• Dietary Fiber: 0 g (0% of DV)

• Sugar (glucose): 0.7 g (0% of DV)

• Protein: 11 g (22% of DV)

• Vitamins

• Vitamin A – 0%


• Vitamin B6 – 0%

• Vitamin B12 – 1%

• Vitamin C – 0%

• Vitamin D – 0%

• Calcium – 0%

• Iron – 0%


• Magnesium – 2%

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