Benefits of egg yolk – Egg yolk is the yolk in the egg. These are tasty and nutrient-dense foods but are high in cholesterol. Eggs are cheap but high in nutrients needed by the body. Eggs are even among the only nutrient-rich foods that are easy to find and affordable.
However, many people avoid egg yolks in their daily diet because they are afraid of cholesterol. Yet other nutrients provided by egg yolks are very abundant. Here we are not only discussing the health benefits of egg yolks but also explaining how to eat egg yolks healthy. So, you don’t need to be afraid anymore with this delicious food.
Before going any further about the benefits of egg yolk, let’s have a look at the nutrients contained in egg yolks.
Egg Yolk Nutrition
The nutrition in egg yolk depends on several things, including the size of the egg, the origin of the egg, how the process of feeding the parent is, and the species of chicken.
In addition, the nutrients in egg yolks are also influenced by the processing or cooking methods of the eggs. For example, cooking eggs in oil can add fat content, as well as increase the amount of cholesterol.
The United States Department of Agriculture, states that one raw egg with a standard size contains the following nutrients:
- 55 calories
- 4.51 g of fat
- 0.61 g of carbohydrate
- 2.70 g of protein
- 184 milligrams (mg) of cholesterol
- 0 g of dietary fiber
- 0.10 g of sugar
Why is egg yolk very important for health? it turns out to contain 7 essential minerals. That is why you don’t need to be afraid of consuming egg yolks, but you can limit it if you are afraid of cholesterol.
- Zinc and
Egg yolks can be said to be foods that contain abundant vitamins, especially water-soluble vitamins.
One large size chicken egg contains many vitamins, as shown in the table egg vitamins below.
|Vitamin B-6||0.060 mg|
|Vitamin B-12||0.332 micrograms (mcg)|
|Vitamin A||64.8 mcg|
|Vitamin E||0.439 mg|
|Vitamin D (D-2 and D-3)||0.918 mcg|
|Vitamin K||0.119 mcg|
Those are the nutrients in a chicken egg. If you consume duck eggs, quail eggs, Turkish chicken eggs, of course the nutritional content will be more than chicken eggs.
Health Benefits of Egg Yolk
After knowing the nutritional content of an egg, now we see what are the benefits of consuming egg yolks. If we consume egg yolk and egg white together, then we get more complete nutrition. We get protein, calories and fat in balance.
However, based on research, yellow eggs are more nutrient dense and more complete than egg whites.
With such an egg yolk content, we know some of the health benefits of egg yolk. Here we see what are the benefits and benefits of consuming egg yolks in our daily diet.
1. Get a Low risk of astrointestinal distress
Why consuming egg yolks can reduce the risk of astrointestinal distress. This is due to the protein content in the yolk, such as phosvitin. This substance can eliminate a number of compounds that cause inflammation in the body.
2. The benefits of egg yolk for immunity
There are compounds related to immunity in egg yolks. It is a sulfated glycopeptides compound, it is present in the yolk membrane. The benefit of this compound is to stimulate cell growth in the immune system called cell macrophages. The function of these cells is to protect the body from infection.
3. Egg yolks are useful for lowering blood pressure.
High blood pressure is a frightening health problem and can lead to heart disease. However, the yolk contains substances called peptides. This substance has been proven in mice to reduce high blood pressure.
Also see: How to Cook Egg Whites – Omelet
4. Protect the eyes from various diseases
Based on information from the American Heart Association, as stated in medicalnewstoday.com, eggs contain lutein and zeaxanthin.
Substances called carotenoids are useful in fighting macular degeneration and preventing cataracts. These are the two types of health problems that are related to the eyes and are common among those 55 years and over.
However, it should be noted that many of these studies have been conducted on animals only. Meanwhile, in humans there has been no further research. So, this finding may not apply to humans and only applies to animals. However, these findings could also apply to humans.
Yolk vs Egg White
Egg yolks provide less protein than egg whites. The comparison is 2.7 grams of protein in egg yolks and 3.6 grams of protein content in egg whites.
the advantage of egg white is that it is rich in protein. Meanwhile, egg yolk is richer with various vitamins. Almost all water and fat soluble vitamins and minerals can be found in egg yolks. Therefore, if you want to get more complex nutrition, then eat eggs (egg white and egg yolk).