Dietary nutrition and egg yolks
Eggs were once considered a food to be avoided because of their high cholesterol content. Many people avoided eggs completely or threw away the yolks to only eat the egg whites.
Although egg yolks do contain a high amount of cholesterol (about 200 mg per egg), recent research studies show that egg yolks do not directly affect our blood cholesterol as much as initially thought. Most of the cholesterol in your body is made by the liver and the diet appears to not have a big impact on blood-fat levels.
Don't waste the yolks. There are a lot of really healthy nutrients in them.
Egg Yolk Nutritional Value
Protein
1 egg yolk can supply approximately 2.7 gm of protein. Egg yolk nutrition value is certainly high.
Calcium
Egg yolk is also a good source of calcium. Including calcium in the diet is essential to keep the bones healthy and strong. If you consume 1 egg yolk in your breakfast, your body gains around 22 mg of calcium, which is about 20% of your Recommended Daily Allowance.
Calcium
Egg yolk is also a good source of calcium. Including calcium in the diet is essential to keep the bones healthy and strong. If you consume 1 egg yolk in your breakfast, your body gains around 22 mg of calcium, which is about 20% of your Recommended Daily Allowance.
Amino Acids
Raw egg yolk is also an excellent source of amino acids like leutin and xeaxanthin that can help to prevent development of different types of cancer.
Fats and Omega 3 Essential Fatty Acids
One raw egg yolk contains 4.51 g of fat. The unhealthy fat content is found to be 1.624 g but the good news is that it also has 'good' fats (polyunsaturated and monounsaturated) in good amounts. So, out of the total fat content (4.51 mg), the good fats contained in raw egg yolk is around 2.75 g. Another important constituent of raw egg yolk are healthy fats such as omega 3 essential fatty acids (38.8 mg) that ensure a healthy heart and reduce inflammation in the body.
Potassium
Potassium deficiency that puts a person in the risk zone of high blood pressure, can certainly be avoided by having egg yolk at meal times. 1 fresh raw egg yolk contains approximately 19 mg of potassium.
Selenium
Selenium that behaves like an antioxidant, is also present in egg yolk. Increased level of selenium in the blood reduces the probability of suffering from dreaded diseases like skin and prostrate cancer. Studies show that selenium content in raw egg yolk is approximately 9.5 mcg.
Iron
Egg yolks are also fortified with iron that can help to prevent iron deficiency anemia in children and adults. To increase blood iron levels that provide a wide range of health benefits, egg yolk is definitely a good choice.
Egg Yolk Calories
How much calories does 1 raw egg yolk contain? A raw egg yolk supplies around 55-60 calories. Remember our bodies NEED some energy dense calories so don't throw away the yolk to save calories and fat. Skip fast food to save fat calories!
Vitamins
Egg yolks contain vitamin B12 and vitamin E in significant amounts.
What are the best eggs and where do you buy them?
A happy hen lays the highest quality and best tasting eggs. Lab research has documented differences in nutritional value in Certified Humane Cage Free hens compared to inhumanely raised battery caged hens. Choose eggs laid by humanely raised and handled hens both for their improved nutritional value and the ethical treatment of hens. Labeling an egg carton cage-free DOES NOT guarantee the ethical treatment of hens.
Look for the Certified Humane Raised and Handled label. NestFresh and Vital fresh are the ONLY egg companies in Boulder that pass the Certified Humane criteria.
Outside of Boulder please visit certifiedhumane.org to find a store near you!
King Soopers, Whole Foods, Vitamin Cottage, and Lucky's Market sell:
- Vital Farms Cage Free Eggs
- vitalfarms.com
NestFresh Cage Free Eggs
nestfresh.org
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