Egg Yolks: The yolk is the yellow part in the center of the egg. It contains high levels of cholesterol but also provides a host of vital nutrients and health benefits.
Eggs are a low-cost, nutrient-rich food source that is easy to gain and prepare, making them an excellent food for many people worldwide.
Most bodybuilders rely on eggs as a natural source of protein for the body, as it contains the right amount of healthy fats and little minerals.
Eggs are very versatile. People can prepare eggs or use them in many aspects of food preparation, cooking, and baking.
This article explains the nutritional value of eggs and explains the nutritional benefits of egg yolks. We will also compare egg whites to the yolk and advise on eating it safely, so stay tuned.
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The benefits of eggs
Eating egg whites and egg yolks together on a whole egg provides the right balance of protein, fats, and calories. This combination allows most people to feel full and satisfied after eating eggs for meals.
However, a 2019 Review notes that most of the nutrients in an egg are in the yolk. However, the proteins are distributed throughout the entire egg.
The review highlights the many benefits that the nutrients and proteins may provide in the yolk, including:
Reduced risk of gastrointestinal distress: This benefit may be because of egg yolk proteins, such as phosphate, which may reduce the number of compounds in the body that cause inflammation.
An enhanced immune system: Certain compounds called glycol sulfide peptides are found in the egg yolk membrane. These may stimulate macrophages’ production, cells in the immune system that protect the body from disease and infection.
Low blood pressure: The review shows that egg yolks contain several compounds called peptides that research has shown to reduce blood pressure in mice significantly. High blood pressure is a risk factor for developing cardiovascular disease.
Reduced risk of vision problems: The American Heart Association states that egg yolks are an essential lutein and zeaxanthin source.
These carotenoids may protect against cataracts and macular degeneration, two common eye problems that often develop after 55.
Several of the studies in this review did not test egg yolk effects on humans. Instead, they run the tests in the laboratory or on animals. Therefore, the results may not apply to humans.
The nutritional value of egg yolk
The egg yolk’s nutritional content depends on the size, origin, and processing of the egg and the species it comes from.
The final nutritional value of the egg yolk varies depending on how it was prepared. For example, cooking whole eggs in oil may double the fat and cholesterol content in the egg dish.
According to the directions, a single standard raw egg yolk, a large egg provides:
- 55 calories.
- 2.70 grams of protein.
- 4.51 grams of fat.
- 184 milligrams of cholesterol.
- 0.61 grams of carbohydrates.
- 0.10 grams of sugar.
- 0 grams of dietary fiber.
Egg yolks contain seven essential minerals, including:
Egg yolks are an excellent source of many vitamins, mostly water, and fat-soluble vitamins.
The table below shows the vitamins’ content in one large egg (17 grams).
Thiamin 0.030 mg Riboflavin 0.090 mg Niacin 0.004 mg Vitamin B6 0.060 mg Vitamin B12 0.332 μg Vitamin A 64.8 mcg Vitamin E 0.439 mg Vitamin D 0.918 mg Vitamin K 0.119 mg
Duck, quail, goose, and turkey eggs contain higher amounts of many vital nutrients than chicken eggs.
Egg yolk versus egg white
Compared to 2.7 grams of protein in one large egg yolk, it provides 3.6 grams of white.
While egg white provides more protein, egg yolks contain most of the water-soluble vitamins and minerals in eggs. Research shows that eating whole eggs has more significant benefits than eating egg whites alone.
For example, a 2017 Study found that young men who ate whole eggs immediately after performing resistance exercise had higher muscle metabolism rates than those who ate only egg whites.
The difference in yolk colors
There is a difference in yolk colors between the different eggs, and the type of the species has nothing to do with that, or if it is fresh or not.
Instead, it depends on the chicken’s food, and the nutritional value of eggs is also affected by the chicken’s diet, as of subsidized eggs, as some substances are high in them.
Nutritional food from chicken food, such as Vitamin D, or Omega-3, and in what follows is a breakdown of the different colors:
- Yellow-orange color: The colors of the egg yolk vary depending on the food of the chicken, especially the number of carotenoids in their food, and the yellow-orange color produce because of these carotenoids, and there are rich sources of it we can add to the chicken food, such as velvet flower or Marigold, and red pepper, This dye has been linked to increased brain and eye health.
- Dark yellow-orange color: produces when foods contain xanthophylls; Such as green plants, yellow corn, and alfalfa.
- Dull yellow and colorless yolk: a diet containing wheat or barley produces this dull yellow color, while a diet containing white cornmeal produces an almost colorless yolk.
The relationship of egg yolk to heart disease
We have believed it for many years that eggs may increase the risk of heart disease because they contain high cholesterol.
The American Heart Association has recommended many international health organizations to limit the consumption of food sources high in cholesterol, which led to a decrease in egg consumption worldwide, eating cholesterol-free egg substitutes instead.
Still, we find that cholesterol is naturally present in some foods and made inside the body, except that the liver’s quantities were less if we consume it. Thus Eating small amounts of eggs does not cause an increase in cholesterol levels.
There are mixed results between studies on the effect of eating egg yolk on cholesterol levels in the blood and its relationship to heart disease, including:
- The relationship of egg yolk to the risk of heart disease: A study published in Circulation in 2008 showed that eating eggs inconsistently was not associated with a higher risk of heart failure and that we consider eating one egg a day safe. But consuming more than that daily may It increases the risk of developing this disease.
- The relationship of egg yolk to the risk of heart disease in diabetics: A study published in the American Journal of Clinical Nutrition in 2015 on type 2 diabetics showed that eating two eggs per day for six days every week for three months did not affect the level of Fats in the blood.
The most common health problem with eggs is food poisoning from the salmonella bacteria, which are naturally carried by poultry. These bacteria may contaminate the eggs.
Salmonella infection can be dangerous, especially to young children and people with immune diseases over the age of 65; however, following certain safety precautions when purchasing, storing, and cooking eggs reduce food poisoning risk.
Tips for safe handling of eggs include:
- Buy eggs from a reputable licensed source or trusted local farmer.
- Ensure that there are no cracks or holes in the eggshell before purchasing it.
- Store eggs in the refrigerator at 40 ° F (4.4 ° C).
- Wash hands and all exposed surfaces with soap and water as soon as they contact raw eggs.
- Eat eggs or refrigerate them for only two hours after cooking them.
- Cook eggs until the white is at least solid (individuals at risk of infection should cook eggs until the white and yolk are firm).
- Cook egg dishes, such as casseroles or quiches, to an internal temperature of at least 160 degrees Fahrenheit (71.1 degrees Celsius).
- Discard broken, dirty, or cracked eggs, and eggs and expired egg products.
- Cook the scrambled eggs until firm.
- Avoid eggs with a strange texture, appearance, or smell.
- Keep raw eggs away from other foods, especially foods that do not require cooking.
- Use pasteurized eggs for spices and condiments that require soft-boiled eggs.
The yolk and white of the eggs provide the right amount of nutrients when they consume them together as part of a whole egg.
We find most of the nutrients in an egg in the yolk. Some egg yolks’ compounds can help prevent digestive problems, boost immune function, and reduce blood pressure.
Eggs also carry a risk of contracting salmonella infection if they do not properly store and prepare them. Maintaining hygiene while preparing eggs is key to preventing food poisoning.