Eggs yolks are good for you, but in moderation. Whether you eat just the yolks, or the whole eggs, with the egg yolk and egg white, there are a host of benefits for you to enjoy. While high in calories and packing lots of fat, egg yolks are just as healthy, if not healthier than egg whites. The yolk houses most of the vitamins in the egg, as well as the fat, and it’s just as high in protein as the egg white.
What are the benefits of egg yolks?
High in protein
How much protein in egg yolk? A serving of 100 grams of egg yolk has 15.8 to 16.2 grams of protein. The same amount of egg white has only 10 to 11 grams of protein. People tend to choose egg whites over yolks is because they don’t know egg yolks are actually higher in protein, and because the yolk is naturally high in fat and calories which they want to avoid. But whether you eat just egg whites or egg yolks, or whole eggs, you are still getting a great content of protein.
Satiating and filling
Egg yolks have been villainized for their high content of fat and calories, but the fact of the matter is, the fat and calories in egg yolks account for many of the wonderful benefits for health of eggs. One such benefit is that egg yolks are satiating and filling, and help curb hunger while providing excellent nutrition.
Food for the brain
The preferred choice of food of the brain is glucose, which is basically sugar. But the second best is fat, more exactly, ketone bodies produced by the liver from fatty acids. Getting enough fat in your diet actively nourishes the brain and supports cognitive functions such as memory, thinking and learning. And healthy and clean sources of fat such as egg yolks, nuts and seeds, and very small amounts of cold pressed oils such as extravirgin olive oil, are the best for your brain.
Help build white matter in the brain
The brain itself is made up of fat to a certain extent. Brain cells for example have a cell membrane made up of fatty acids, or fats. The tail of neurons, a type of nerve cell, is surrounded by an insulating coating of fat called the myelin sheath. The myelin sheath makes up the white matter part of the brain so basically fats help build the brain. Cholesterol, found plentifully in egg yolks, as well as saturated and unsaturated fatty acids such as DHA Omega-3 fatty acids all contribute to brain makeup.
Good for intellectual effort
The preferred choice of food of the brain is the sugar glucose. But the second best is fat, that is, ketone bodies produced by the liver from fatty acids. The high fat content of egg yolk, cholesterol included, feeds the brain especially in instances of sustained intellectual effort such as studying for an exam or learning something new. How much fat in egg yolk? 100 grams of egg yolk, which is the equivalent of about 3 to 4 chicken egg yolks, depending on egg size, provides 26.5 to over 28 grams of fat.
Protect against degenerative nervous system diseases
One of the most underappreciated nutritional aspects of whole eggs and egg yolks is their cholesterol content. The average adult can eat up to 300 milligrams of cholesterol each day, and enjoy benefits from it. Cholesterol has nutritional value and is a source of many benefits for health. One of the biggest benefits of cholesterol in egg yolk is protecting against degenerative diseases of the nervous system such as multiple sclerosis and Alzheimer’s disease.
More exactly, cholesterol in egg yolk helps physically build the insulating myelin sheath surrounding the tail of nerve cells called neurons. This ensures electrical signals sent between the nerve cells and from the nerve cells to the body don’t get lost along the way, and the body and brain can communicate effectively.
How much cholesterol in egg yolk?
Egg yolk cholesterol content is 1085 milligrams per 100 grams of yolk. However, some egg varieties are lower in cholesterol and some higher. For example, chicken and quail eggs have a lower cholesterol content, while duck eggs and especially goose eggs are naturally high in cholesterol.
Contribute to lower risks of cataract
Did you know that eating egg yolks helps lower your risk of developing cataract? Egg yolk contains yellow pigmented antioxidants called lutein and zeaxanthin which get deposited in the retina and macula lutea areas of the human eye, accounting for up to 80% of all carotenoids in the retina (source). Studies show getting enough lutein and zeaxanthin in your diet can contribute to lower risks of cataract (source 1, source 2).
Benefits for visual acuity
Visual acuity decreases with age. Many people need glasses to see better as early as their 40s. Over time, degeneration of the cells of the macula lutea area in the eyes causes poor vision such as blurred vision and slowly leads to blindness. The condition is called age related macular degeneration (AMD). Egg yolks contain the pigmented antioxidants lutein and zeaxanthin which studies show can halt progression of AMD to advanced forms and reduce risks (source).
Good for building muscle
While eating just egg yolks won’t necessarily help you lose weight unless you’re on a hypocaloric diet, egg yolks are good for building muscle and repairing muscle damage. If you want to grow muscle, you don’t need to eat just the egg white part of eggs – you can have whole eggs with egg yolk too. Egg yolks have a higher protein content than egg whites (for the same amount), and are a source of complete protein with all essential amino acids.
Anti-aging benefits for skin
Egg yolks are good for the skin because they have fatty acids that build skin cell membranes, vitamin E with emollient properties and antioxidant effects at cell level, preformed vitamin A (retinol) for skin cell renewal, and essential amino acids to produce connective tissue such as elastin and collagen which give skin elasticity and combat early wrinkles.
Reparative and healing effects
Eating egg yolks is good for wound healing. To repair damaged tissue, whether it’s muscle fibers, connective tissue or an actual wound, the body needs repair materials. Essential amino acids that make up the protein in egg yolk, such as glutamine, histidine, leucine, lysine, valine, grow and repair different types of tissue in the body, including muscle, skin and bones, but also nerve tissue. Retinol, which is the preformed vitamin A in egg yolk, renews skin cells, while fatty acids that make up the fat in egg yolk build cell membranes.
Egg yolk benefits for hair
A lot of people use egg yolk for hair care, to nourish the hair from the outside, combat hair damage and improve hair appearance. But you can also eat egg yolks for healthy hair. The amino acids that make up the protein in egg yolk promote hair growth by stimulating the growth of the hair follicle and keratinization which helps build strong hair and combat hair fall.
Boosts productivity
Fats in egg yolk, including healthy unsaturated fat, less healthy saturated fat and cholesterol, represent food for the brain and help nourish the brain and support cognitive functions. Moreover, amino acids from the protein in egg yolk help make neurotransmitters for the brain and nervous system which regulate mood, sleep, alertness and can help boost productivity.
Make antibodies for the immune system
Egg yolks are good for the immune system because thanks to their high protein content. The body deconstructs the protein in egg yolk into its most basic components, amino acids, then uses the amino acids as building blocks to build different things it needs, including antibodies for the immune system response. Antibodies are glycoproteins, meaning they contain proteins, and represent the basis of the immune system response.
Good for bones and osteoporosis
There are many reasons why egg yolks are good for bones and teeth. For one, the amino acids that make up the protein in egg yolks are involved in growing different kinds of tissues in the body, including bone tissue.
Egg yolks are also high in phosphorus which not only physically contributes to bones and teeth structure, but also triggers the processes required to dissolve and remake bone tissue, processes that ensure good bone density and bone strength. The good content of vitamin D in egg yolk also helps bones and teeth absorb calcium with benefits for bone density and strength.
Lower blood sugar levels and zero glycemic effects
If you have high blood sugar, then egg yolks are a good food to consider for your diet. Egg yolk is naturally very low in carbs and high in fat and protein, with a very low glycemic index score. That is, eating egg yolk doesn’t raise blood sugar levels. Moreover, because it’s high in fat and protein, egg yolk also reduces the glycemic effects of other foods it’s paired with and lowers blood sugar levels after eating.
Egg yolks have all essential amino acids
One of the biggest benefits of egg yolks is their superior nutrition. For instance, egg yolk protein content is higher than that of egg white. Not only this, but egg yolks are a source of complete protein, meaning they contain all nine essential amino acids, in addition to non-essential and conditionally essential amino acids. Essential amino acids are nutrients the body absolutely needs every single day, but has to get from the diet because it can’t produce them itself.
High in vitamins
The egg yolk has almost all the content of vitamins in eggs, including fat-soluble vitamins A, D, E and K and B complex vitamins B1, B2, B3, B5, B6, B9 and B12, choline. There is no vitamin C in egg yolk, or egg white. Egg yolk also has most of the minerals, including calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, sodium and zinc.
Benefits for anemia: more energy, more vitality
Egg yolks are high in vitamins B9 and B12 needed to produce red blood cells to transport oxygen to tissues and boost energy levels and combat tiredness and fatigue. Yolk is also a good source of vitamin B6 which helps synthesize hemoglobin, the iron-containing protein in red blood cells, and enhances its oxygen-binding capacity for more vitality. Furthermore, egg yolk has a good content of iron which binds to hemoglobin in red blood cells and myoglobin in muscle cells, contributing to oxygen transport and a revitalizing effect seen in muscles and the respiratory system.
Boost fertility and can help you get pregnant
If you are looking to boost your fertility to get pregnant, then one of first foods you should look to is eggs, more exactly, egg yolks. Egg yolk is a good source of zinc and selenium with benefits for male fertility in particular, and high in cholesterol to help the body synthesize hormones for the endocrine system and boost fertility.
Egg yolks have a good content of vitamin D which can contribute to higher pregnancy rates, that is, increase your chances of getting pregnant, and better pregnancy outcomes. This is because vitamin D has hormone-like effects and benefits reproductive system health – there are even receptors for vitamin D in the uterus and ovaries. Studies show low vitamin D levels lower fertility in women and chances of getting pregnant, as well as increase the risks of pregnancy complications such as preeclampsia and gestational diabetes.
Benefits for pregnant women
Eggs yolks are good for pregnant women in particular due to their nutritional composition which favors good pregnancy outcomes. Healthy babies need folate or vitamin B9 and egg yolks have plenty of it. Folate ensures the brain, spine and spinal cord of the baby develops normally in pregnancy, and prevents developmental defects.
Also, fats in egg yolk, including Omega-3 fatty acids and cholesterol, help develop the baby’s brain and nervous system, while the good content of vitamin B12 and iron supports the expanding circulatory system of the pregnant women as well as combats fatigue and boosts vitality.
Provide and help the body make vitamin D
Egg yolks are one of the few foods that contain vitamin D naturally. 100 grams of egg yolk provides more than 25% of all the vitamin D for the average adult for an entire day. Benefits of vitamin D in egg yolks: stronger bones and teeth, better immunity, improved fertility in women, higher conception rates and better pregnancy outcomes.
Not just this, but egg yolks also help the body make vitamin D. The vitamin D produced from exposure to sunlight is inactive and needs to be processed so the body can use it. Cholesterol in foods such as egg yolks helps the body process vitamin D to use it for various functions.
High in selenium for thyroid health
Egg yolks have a good content of selenium which is good for thyroid health. Selenium helps regulate thyroid activity with benefits for metabolism, weight management, immunity and fertility. A serving of 100 grams of egg yolk provides 56 micrograms of selenium, over 100% of the daily requirements of the mineral for the average adult.
