The yolk is the yellow part in the center of an egg. They contain high levels of cholesterol but also provide a variety of vital nutrients and health benefits.
With only a third of the total weight of the egg, the yolk contains 75% of the calories in an egg. A complex bag of protein and fat, the yolk also houses most of the iron and vitamin A found in the cell. Eggs are low-cost, nutrient-dense foods that are easy to access and prepare, making them an excellent staple for many people around the world.
They are extremely versatile. People can prepare eggs in different ways or use them in many ways in food preparation, cooking, and baking.
In this article, we explain the benefits and nutritional values of egg yolks. We also compare them to egg whites and provide tips on how to eat them safely.
Egg yolk benefits
Egg yolks are packed with important nutrients, especially those from free-range chickens. Compared to egg whites, the yolk contains most of the good things in an egg, including most of its iron, folate, and vitamins. The yolks also contain two nutrients, lutein and zeaxanthin, that support eye and brain health.
While the health benefits of egg whites are widely known, egg yolks also have health benefits
Egg yolks contain higher amounts of vitamins than egg whites. Each egg yolk contains seven vitamins: B6, folic acid, a B vitamin, B-12, A, D, E, and K. Of these, vitamins A, D, E, and K are found only in egg yolks and not in the egg whites. In fact, egg yolks are one of the few foods in which vitamin D is naturally found.
Like vitamins, minerals are crucial nutritional building blocks essential for carrying out bodily functions such as electrolyte balance. Egg yolks and egg whites have 13 varieties of minerals. These minerals include calcium, magnesium, iron, potassium, sodium, and selenium. Although both egg white and egg yolk contain these minerals, the yolk has higher amounts of most. For example, 90 percent of the calcium in an egg is in its yolk; 93 percent of its iron content is in the yolk, with only 7 percent in the white.
The carotenoids in egg yolk, particularly lutein and zeaxanthin, show promise for promoting eye health. According to the researchers, these carotenoids, which are colorful pigments that give egg yolks their yellow color, reduce the risk of age-related macular degeneration and cataracts. They act as antioxidants in the eye, protecting it from free radicals that can damage different parts of the retina, affecting its ability to focus light correctly.
Egg yolks contain vitamins, minerals, and other nutrients that are very beneficial for humans, they also help promote heart and cardiovascular health. Not only does moderate consumption of egg yolks show no direct connection to heart disease, but the nutrients in the yolk, such as choline, help regulate cardiovascular function. Additionally, a study from the University of North Carolina at Chapel Hill found that women with the highest level of choline intake were 24 percent less likely to develop breast cancer than women who got the least amount of choline. in their diets.
The nutritional value of an egg yolk depends on the size, origin, and processing of the egg, as well as the species it came from.
The final dietary value of egg yolks varies greatly depending on their preparation. For example, cooking whole eggs in oil can double or even triple the fat and cholesterol content of an egg dish.
Below we will see a comparative table of the nutritional value of egg yolks and whites:
Essential fatty acids
Egg yolk nutrition is packed with DHA (docosahexaenoic acid) and AA (arachidonic acid), the most useful forms of omega-3 and omega-6 fats. These are facts that you must get from your diet because they are not produced endogenously. They are important for the health of the cell membrane, among many other reasons.
Although not an essential fatty acid, CLA (Conjugated Linoleic Acid) is another important fatty acid found in egg yolks. CLA helps you lose body fat, improve the immune system, and increase lean tissue.
Not only this, but egg yolks have tryptophan, tyrosine, and amino acids that help prevent heart disease. Therefore, it is advisable to have egg yolks in moderation. However, people with cholesterol and other ailments should consult their doctor before consuming it.
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