All You Need to Know About Egg Yolk


Egg yolks used to have a bad reputation because of their high-cholesterol content. Doctors and health authorities once recommended that people limit egg yolk consumption, especially individuals with high cholesterol, blood pressure, or heart conditions.

But more focused research indicates that high blood levels of cholesterol are less influenced by cholesterol-containing foods, such as eggs, than individual factors, such as ethnicity, gender, hormonal functioning, and overall nutrition.

Like egg whites, egg yolks have high protein content and contain many essential vitamins, minerals, fats, and healthy calories.



Fast facts on egg yolk nutrition:

Nutrients vary between eggs naturally.

Most research shows that egg yolks contain most of the nutrition found in eggs.

Like most animal-sourced foods, eggs carry some potential health risks.

Benefits of Egg yolk nutrition

Studies suggest that eggs may play a role in healthy eating patterns.

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Eggs are a low-cost, nutrient-filled, easy to access and prepare food, making them an excellent dietary staple for many people worldwide. Eggs are also a very versatile food. And the consumption of eggs does not usually conflict with most religious or moral guidelines.

Eating egg whites and yolks together in a whole egg also contains the right balance of protein, fat, and calories that allows most people to feel fuller and more satisfied at meals.

A 2015 study found that obese Mexican-American women who ate eggs regularly after pregnancy got higher overall scores on the Healthy Eating Index than those who did not, suggesting eggs might play a role in healthy eating patterns.

Possible further health benefits associated with egg yolks include:

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increasing immune function, including antioxidant, antimicrobial, and anti-cancer action

increasing eye health, including lowering the risk of macular degeneration, and age-related cataracts

improving bone density and resilience

maintaining a healthy blood production and composition, especially iron content and clotting factors

maintaining a healthy, regulated metabolism

improving fat and protein metabolism

improving cellular growth and repair

improving cardiovascular health

maintaining a healthy blood pressure

increasing skin and hair health

improving bowel and bladder health

increasing nutritional absorption during digestion

production and health of neurotransmitters

improved brain development and health

reducing the risk of bowel obstruction and kidney stones

reducing overall body inflammation

More recently researchers have begun to explore the potential of various immune-stimulating compounds found in egg yolks called immunoglobulins.

A 2017 study found that female mice that consumed the egg yolk nutrient anti-VacA IgY were less likely to get become infected by Helicobacter pylori, a bacteria that commonly causes intestinal infection.

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Nutritional Facts

The amount of nutrition in each egg yolk depends on the size of the egg, how it was raised and processed, and what species it is. And the final dietary value of egg yolks varies greatly depending on how they are prepared. For example, cooking whole eggs in oil may double, even triple, the fat and cholesterol content of an egg dish.

Egg yolks contain at least seven essential minerals, including:

22 mg calcium

0.46 mg iron

1 mg magnesium

66 mg phosphorus

19 mg potassium

8 mg sodium

0.39 mg zinc

Egg yolks are high in many vitamins, especially fat and water-soluble vitamins.

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