Egg yolks are the yellow/orange part at the center of an egg. They contain various minerals, and fats and offer a range of health benefits.
Eggs are a dietary staple worldwide. Having premium eggs for breakfast is a great way to start the day. Eggs keep you satiated longer. It is one of the most consumed items for breakfast across the world. There are several health benefits of eating whole eggs.
Eggs are a nutrient-dense food that is easy to get and prepare. They are very versatile and can be cooked in various ways. The egg yolks are packed with many micro-nutrients, vitamins, and minerals essential for our body.
Egg Yolk Myth
In the recent past egg yolk has gathered quite a bad reputation despite being very healthy. Most of us have come across numerous articles and also have heard many people saying not to eat the yolk. This is completely untrue. The reality is that egg yolks are very nutritious and the same has been proved by a study conducted by Harvard Medical School along with many other studies.
Why is eating egg yolks a great idea?
Promotes Gastrointestinal Health.
Egg yolks have a unique protein known as phosvitin that helps reduce intestinal inflammation and boosts gut health.
Good for Immunity
The egg yolk membrane contains sulfated glycopeptides that help in the production of macrophages in body cells. These cells improve the immune system and protect the body against disease and infection. The Vitamin D content in egg yolks also helps boost immunity.
Lower blood pressure
Egg yolk contains a few compounds known as peptides that are known to lower blood pressure. High blood pressure can be a factor in cardiovascular disease.
Good for Eye Health
Yolks are a good source of lutein and zeaxanthin that helps protect against macular degeneration and cataracts. Egg yolks also contain carotenoids that act as an antioxidant and protect the eyes from various free radical damage.
Maintains Heart Health
Egg Yolks that are enhanced with Omega-3 are excellent for heart health. Omega-3 is an essential fatty acid that helps reduce cardiovascular events, like a heart attack or stroke and prevents the risk of developing high blood pressure.
Keeps Skin Healthy and Glowing
Egg yolks have a nutrient called ceramides that helps keep skin healthy and reduces the appearance of wrinkles.
NUTRITION IN EGG YOLK
Egg yolks contain a minimum of seven essential minerals, including:
Egg yolks are rich in vitamins like Vitamin D, K, E , B and Vitamin A. Yolk vitamins are fat and water-soluble vitamins and are easily absorbed by our body.
The table below summarizes the vitamin content of one large (17 g) egg yolk.
|Vitamin B-6||0.060 mg|
|Vitamin B-12||0.332 micrograms (mcg)|
|Vitamin A||64.8 mcg|
|Vitamin E||0.439 mg|
|Vitamin D (D-2 and D-3)||0.918 mcg|
|Vitamin K||0.119 mcg|
Vitamins and minerals
Egg yolk is one of the few foods that naturally contain vitamin D. Vitamin D is the sunshine vitamin and is needed for joint, teeth and bone health. It also contains vitamins B12, B2, A, K and folate. Egg yolks also are one of the few foods that are a source of natural choline. Choline in the diet is essential for brain health, metabolism, and nervous system function. Egg yolks have many minerals that help us stay healthy.
Egg whites have the highest protein levels, but the yolks actually contain quite an amount of high-quality protein too. Though high-quality protein is found in the yolk, the egg white (albumen) no doubt has more protein as there is more white part than yolk in an egg.
Essential fatty acids
Fats are an essential part of any healthy diet. Fats are needed by our bodies to stay fit. Egg yolks are a good source of polyunsaturated and monounsaturated fats. It also has omega-3 fatty acid. Omega-3 has numerous health benefits and cannot be produced by the body. It needs to be consumed with food.
How to eat eggs for maximum benefit?
It is true that egg yolks are high in cholesterol but various studies have proved that the cholesterol content of eggs does not raise blood cholesterol in a way other trans fats and saturated fat foods do.
A lot depends on the way you eat the eggs. If you have an egg with bacon, or sausage or fry it in butter and eat it with cheese there is a chance that it might raise your cholesterol levels.
It is perfectly ok for healthy people of all ages to eat one or two whole eggs per day as long as you eat it with less oil.
The best way to eat eggs for their complete benefit is boiled, poached, scrambled, or steamed. Egg yolk contains most of the good stuff in an egg so don’t throw it away, just eat it right!