Yolk

Egg yolks are often misunderstood but packed with essential nutrients that support overall health. Incorporating egg yolks into your diet offers a range of benefits, from boosting brain function to promoting heart health. Here’s why you should embrace the golden goodness of egg yolks and how they can elevate your wellness journey.

Why Egg Yolks Are a Superfood

Egg yolks are rich in vitamins, minerals, and healthy fats, making them a nutrient-dense addition to any diet. Contrary to outdated myths, moderate egg yolk consumption can support heart health, improve cholesterol profiles, and provide vital nutrients for optimal body function. Here’s a breakdown of the top health benefits of egg yolks:

Nutrient-Dense Powerhouse

Egg yolks are loaded with essential nutrients, including:

Vitamins: High in vitamins A, D, E, and B12, which support vision, bone health, immune function, and energy production.
Minerals: Contain iron, phosphorus, selenium, and zinc, crucial for metabolism, thyroid health, and immunity.
Choline: A key nutrient for brain health, liver function, and nerve signaling, with one yolk providing nearly 25% of your daily choline needs.

Supports Heart Health

Egg yolks contain healthy fats, including omega-3s and monounsaturated fats, which can improve HDL (good) cholesterol levels. Studies show that for most people, dietary cholesterol from eggs has minimal impact on blood cholesterol, debunking old myths about eggs and heart disease.

Boosts Brain Function

Choline in egg yolks is essential for cognitive health, supporting memory, focus, and brain development. It’s especially beneficial for pregnant women, as choline aids fetal brain development. Additionally, antioxidants like lutein and zeaxanthin in yolks protect brain cells from oxidative stress.

Promotes Eye Health

Lutein and zeaxanthin, found in abundance in egg yolks, are powerful antioxidants that protect against age-related macular degeneration and cataracts. Regular consumption can improve eye health and reduce the risk of vision problems.

Aids Weight Management

Egg yolks are rich in protein and healthy fats, which promote satiety and help you feel full longer. Including yolks in meals can curb cravings, support weight loss, and maintain muscle mass.

Enhances Skin and Hair Health

The vitamins and healthy fats in egg yolks nourish your skin and hair. Vitamin A supports skin cell turnover, while biotin (vitamin B7) strengthens hair and nails, giving you a natural glow.

How to Enjoy Egg Yolks

Incorporate egg yolks into your diet with these simple ideas:

Breakfast: Enjoy a nutrient-packed omelet or scrambled eggs with veggies.
Salads: Add hard-boiled eggs to salads for a protein boost.
Baking: Use yolks in custards, sauces, or homemade mayonnaise for creamy texture and rich flavor.
Smoothies: Blend raw yolks (from trusted sources) into smoothies for a nutrient kick.

For years, egg yolks were unfairly blamed for raising cholesterol levels. Modern research shows that for most people, egg yolks are safe and beneficial when consumed in moderation (1–2 eggs per day). Those with specific health conditions should consult a healthcare provider.

Yolk nutrition per 100g

Energy
Calories 330kcal	16%
Protein
Protein 16g	11%
Carbohydrates
Carbohydrates 1.02g	0%
Fiber 0.00g	0%
Sugar 0.56g	1%
Fat
Fat 30g	34%
Saturated 10g	32%
Cholesterol 1080mg	-
Vitamins
Vitamin A 380ug	42%
Choline 820mg	149%
Vitamin B1 0.18mg	15%
Vitamin B2 0.47mg	36%
Vitamin B3 0.02mg	0%
Vitamin B6 0.35mg	21%
Vitamin B9 150ug	36%
Vitamin B12 1.95ug	81%
Vitamin C 0.00mg	0%
Vitamin E 6mg	38%
Vitamin K 0.70ug	1%
Minerals
Calcium, Ca 130mg	10%
Copper, Cu 0.08mg	9%
Iron, Fe 2.73mg	25%
Magnesium, Mg 5.00mg	1%
Phosphorus, P 390mg	31%
Potassium, K 110mg	3%
Selenium, Se 54ug	101%
Sodium, Na 50mg	3%
Zinc, Zn 2.30mg	21%
Water
Water 50g	-
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Yolk

Yolk nutrition per 100g

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