A considerable amount of nutrients in eggs have made them superfoods. Incorporating at least one egg into your diet is necessary to improve your overall health. Eggs should also be a part of children’s diet to strengthen bones, eyesight, and mind. Nutritionists have revealed that people who consume an egg on a daily basis are less likely to age prematurely.
Furthermore, recent studies have shown the positive effects of egg yolk on our health. That means you do not need to discard it anymore. Egg yolks contain antioxidants that combat health-damaging factors like oxidative stress and free radicals. This way your organs remain protected from their adverse effects and improve your health at the same time.
The egg yolk provides a slew of nutrients whether you consume it boiled or fried – cooking egg yolks preserves the vitamins and minerals in it. You will be pleasantly surprised to learn that one yolk is a powerhouse of protein, omega-3s fatty acids, and good fats.
This article will discuss everything you need to learn about egg yolks.
Nutritional Value of Egg Yolk
One egg yolk contains the following nutrients.
- Folic acid 6%
- Vitamin B2 3%
- Vitamin B12 6%
- Iodine 2%
- Iron 5%
- Vitamin D 8%
- Lutein 3%
- Phosphorus 6%
- Protein 8%
- Selenium 5%
- Vitamin A 7%
- Vitamin E 5%
Health Benefits of Egg Yolks
1. Maintains Eye Health
Egg yolks provide lutein and zeaxanthin. These carotenoids are essential to sustain eye health. An adequate level of lutein prevents the risk of cataracts, macular degeneration, and other disorders. Lutein works as a shield against factors like ultraviolet (UV) rays.
It strengthens the areas of your eyes that receive and process light. Moreover, these carotenoids are also effective in combating factors that lead to age-related eyesight deteriorations.
2. Provides Fatty Acids
Your body needs fatty acids like omega-3s to improve cell membrane health. The egg yolk also contains docosahexaenoic acid (DHA) and arachidonic acid (AA). According to nutrition experts, these acids are the best types of omega-3 fats.
Your body does not produce these acids, so you need to obtain them from egg yolks. Eggs yolks also provide conjugated linoleic acid CLA which is a fatty acid that is required to reduce excess body fat. CLA helps in improving lean body tissue and increases immunity as well.
3. Builds Lean Tissue
Egg yolks are ideal to get a considerable amount of protein. When you consume protein from a natural source like egg yolks, your body transforms it into new proteins efficiently. Eating eggs on a daily basis allows you to absorb and utilize amino acids and build lean tissues alike.
Many people incorporate raw egg yolk into post-workout smoothies to strengthen muscles. This is ideal to improve exercise performance as well.
4. Manages Cholesterol Levels
You must be familiar with the cholesterol myth associated with egg yolks. Studies have shown that eating 3-4 egg yolks in a week neither affects cholesterol nor increase the risk of cardiovascular disorders.
In most cases, doctors prohibit patients from eating egg yolks due to their inadequate lipid panel. However, recent studies have cleared that when combined with a low-carb diet, eggs can help improve lipid panel. This practice influences your cardiovascular health significantly and lowers the risks of debilitating heart problems such as atherogenic disease.
5. Improves Brain Health
Egg yolks contain choline which lowers chronic inflammation. The nutrient helps lower the levels of homocysteine in your blood and regulates nervous tissue in your body. Choline supports brain development in children.
This nutrient improves long-term memory and prevents age-related brain deterioration. Apart from enhancing the nervous system and brain, choline is also essential in the regulation of cell membranes in your body and allows them to identify critical factors that might affect cells.
6. A Source of Vitamins
Eggs yolks are a powerhouse of fat-soluble vitamins. Only one egg yolk contains vitamins A, D, E, along with B vitamins. Eating egg yolks provides vitamin A which improves eye health and boosts your immunity.
When your body gets vitamin E, it acts as antioxidants and fights factors that lead to skin infections and heart diseases. Moreover, your body does not produce vitamin D which you should obtain from the egg yolk to promote bone density and combat bone disorders.
It is worth noting that B vitamins are necessary for regular cellular functions in your body. They help treat infertility and improve kidney and liver health as well.
7. Boosts Energy Levels
Getting a dose of nutrients in the morning through eggs yolk keeps your body energized throughout the day. The egg yolks do not only provide vitamins and mineral, but they are loaded with several fatty acids and amino acids as well. These acids increase metabolic rate and reduce fatigue.
8. Promote Healthy Pregnancy
Expectant mothers are advised to consume a well-balanced diet throughout their pregnancy. A nutritious diet strengthens their body and promotes the healthy development of the fetus. Not getting enough nutrients lead to congenital disabilities in the fetus.
Egg yolks are a great way to obtain essential nutrients without hurting your health. However, it is best to seek medical help before incorporating any food sources into your diet.
Health Risks of Egg Yolks
1. Skin Issues
Although it is a rare case, people who are susceptible to acne develop acne, redness, and irritation. In this case, you should limit egg yolks intake and consult with a doctor to devise a proper diet plan.
2. Body Fat
It is ideal for obese individuals to avoid eating egg yolk on a daily basis. The egg yolks are nutritious, but they might lead to excess fat production in your body.
3. Increases Bad Cholesterol
In the case of imbalanced cholesterol levels, it is better to stop eating eggs yolks and opt for medical help to avoid further adverse effects.
You should know that eggs have salmonella bacteria in them naturally. And, it can affect your health if you consume egg yolks raw or undercooked. The symptoms of salmonella bacteria are mild to severe. So, it is suggested to stop consuming eggs until you recover. Furthermore, avoid eating eggs with cracked shells as they might also lead to serious health issues.
New studies have dismissed the misconceptions associated with egg yolks. And, nutritionists also recommend incorporating egg yolks into your diet. The superfood can become a quick source to obtain plenty of nutrients along with fatty acids that are rare in the modern diet.
So, eat some scrambled eggs or cheese omelet and improve your overall health.