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.
- Iron
- calcium
- Magnesium
- potassium
- Phosphor
- Zinc and
- sodium
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.
| Thiamin | 0.030 mg |
| Riboflavin | 0.090 mg |
| Niacin | 0.004 mg |
| 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.
Also see: Egg Diet Plan for Weight Loss, Does It Work?
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.
Egg 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 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).
How to Cook Eggs for Optimal Nutrition
Eating egg white will give a lot of protein, but you will lose many other nutrients in egg yolks. However, consuming egg yolks when you cook it using oil or incorrect in cooking it, you will be excess fat and calories. So, how to cook eggs to maintain nutrition is very important. If you use excessive heat and too long, then your egg nutrition will disappear some. It’s hot, can kill bacteria but you lose a lot of nutrients that you should get when consuming eggs in full.
However, heat is not all bad for you, sometimes hot is also important in helping the body digest food. For example, heat can help our body digest egg white protein and destroy avidin. Avidin is a protein in egg whites that make vitamin B7 or biotin. Protein in eggs that are used 180% are easier to digest than raw eggs.
But if we use heat that is too high to cook out, then some egg nutrients can be lost. Eggs that have been cooked can experience loss of vitamin A as much as 17-20% and loss of antioxidants up to 6-18%.
So, the core of cooking eggs is cooking egg white and cooking egg yolks at a half -cooked level. So, this is 3 points for cooking eggs and maintaining nutritional levels.
- Egg yolk do not be too ripe
- Do Cook Egg Whites All The Way
- Use cooking time as short as possible for safe consumption.
Hence, you don’t need to be afraid of what many people say “yellow eggs are bad for health because of high cholesterol”, even though it contains cholesterol, but the nutritional content and other vitamins are far more important to get. So, please like to eat egg yolks, in any way you like. But to find out various ways to cook eggs, we have presented some variations of how to cook eggs and the best way to cook eggs to maintain all its nutrients. You will know later how to cook eggs with the highest nutritional content. Let’s see one by one way to cook eggs.
How To Cook Eggs with the Highest Nutritional
1. RAW
Raw eggs are a good source of nutrition. Some people make eggs as an ingredient to be added in smoothie, this is a substitute for protein flour. Eggs are different from protein flour where eggs provide a lot of protein and other nutrients without any artificial ingredients. Also, raw eggs contain vitamin A which is quite abundant compared to eggs that have been cooked. Even so, we do not recommend you to consume raw eggs regularly. You can try it occasionally.
Why is that? Although raw eggs are a good source of nutrition, raw eggs are often a source of salmonella bacteria. That is why eggs must be cooked first to be safe to eat.
2. Hard-Boiled
When you boil eggs, it doesn’t add any extra calories, unlike if you fry them, there will be a lot of fat and other calories coming in. Hard-boiled eggs not only eliminate bacteria but are also great as a snack.
But if you boil eggs, pay attention to the level of doneness, don’t boil eggs for too long. When you boil eggs for 10 minutes on the stove, then you have killed harmful bacteria. If you boil eggs too long then the nutrients will be lost. If the yolk is yellow to gray, it means that your egg is overcooked.
3. Soft-Boiled
One way to cook eggs is to cook them half-boiled. Undercooked eggs mean that you are actually cooking the egg whites but not the yolks. Here you have killed the bacteria if it is in the egg.
Half-boiled eggs not only kill bacteria, but you can get the golden nutrition in them and also good taste. To get runny egg yolks, you can cook them for 6 minutes. This runny egg yolk contains as much as 50% more nutrients than a perfectly cooked egg.
4. Poached
Maybe you’ve eaten poached eggs, even poached eggs are a special dish in many restaurants. preparing poached eggs a little to make it difficult to compare with boiling them until they are perfectly cooked.
Poached eggs are delicious and nutritious and rich in nutrients as long as you stay away from sauces or other calorie-rich foods.
Preparing a Poached Egg.
In general, poached eggs are similar to soft-boiled eggs. The difference is that you cook the egg as well as the shell. But for poached eggs, you carefully scoop the eggs out of the hot water using a spoon.
Still don’t know how to make poached eggs, here we see the steps to make poached eggs.
- Make sure the eggs you are going to make as poach eggs are fresh
- Add one drop of vinegar to boiling water
- Crack the eggs one by one in the cup, create a whirlpool in the cup, this whirlpool will make the egg whites wrap around the yolks.
- Put the eggs into the water carefully
- Cook for 3 minutes
- Remove eggs using a slotted spoon
- Drain the eggs on a tissue
5. Fried
Frying eggs can add a lot of fat and calories to your eggs. Most people use this method to cook eggs in order to make it quick and easy.
What you have to pay attention to is the use of oil, you can use healthy oil to fry eggs. Use safe oils with high temperatures. Each oil has a specific smoke point. If the temperature of the oil exceeds its smoke point, the oil will break down and start releasing free radicals. Free radicals are harmful substances that can trigger various diseases in humans.
Egg Yolk Disadvantages
What are the disadvantages of egg yolks? Maybe people are afraid to eat egg yolks because of cholesterol. Some dieters avoid egg yolks like avoiding the plague, what is this? Actually, egg yolks are dangerous if you overdo it. Everything you eat in excess will be harmful to your body. So, eat egg yolks as this is a source of many nutrients. Don’t be afraid of cholesterol as long as it’s not excessive, even cholesterol is very important for the body in terms of cell formation, helps regulate hormones and helps us use vitamin D and in the process of digesting food.
Healthy adults, balanced diet, regular exercise, less junk food, diet rich in fiber, he can eat eggs and is safe for him. You need to know that eggs are rich in choline. It is also rich in lutein and zeaxanthin which act as antioxidants. An average egg contains 180-190 mg of cholesterol and our need for cholesterol is under 300 mg per day.
So, if you ask whether egg yolks are healthy? Of course the answer is healthy. With cholesterol content like that, you are still safe to eat eggs every day. But if you are overweight, there are certain medical conditions that prevent you from having high cholesterol, then you should limit egg consumption.
So, one form of “egg yolk disadvantages” is not good for those who have health problems. If you eat a reasonable amount, then the egg yolk is not harmful to you, it is very good for health.
Benefits of Egg Yolk for Hair
Is egg yolk beneficial for hair? Yes it is, but can I use yellow to solve my hair problem? Well, for this you must first know why, and what causes your hair to be damaged. Exactly, what is the cause of the problem with your hair. Whether your hair is damaged by a poor diet, oxidative stress, chemical over-treatment or heat styling that can strip the protein in your hair shaft. Egg yolks can solve your problem.
Also check out: The Most Common Permanent Treatment for Hair Loss
– Egg yolk petrifies hair against breakage
Egg yolk is a nutrient-rich food that is important for the body, including the hair itself. It is a great source of vitamins for maintaining healthy hair and maintaining better hair resilience. One of the benefits of egg yolk is to maintain hair moisture so it does not fall out easily.
Hair needs nutrients such as biotin, vitamins E, A, folate and several other nutrients. Egg yolk is a food that provides all the nutrients needed for healthy hair growth.
– Egg yolk accelerates hair growth
Using egg yolk as a hair mask is the best option in treating dull or dry hair. Egg yolk will nourish the hair roots, meaning that your hair will grow stronger, not easily fall out or break, even applying it regularly can speed up hair growth.
