Egg Yolks: Common Facts And Myths

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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:

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).

Thiamin0.030 mg
Riboflavin0.090 mg
Niacin0.004 mg
Vitamin B60.060 mg
Vitamin B120.332 μg
Vitamin A64.8 mcg
Vitamin E0.439 mg
Vitamin D0.918 mg
Vitamin K0.119 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.

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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:

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 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:

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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.

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