There is a saying: “Every day you eat a chicken egg yolk, you will not have to see the doctor.” So, what is the effect of egg yolk? Is chicken egg yolk really good while there is now lots of information that it is better to eat egg whites? Are these ideas true or false?
What is the egg yolk?
The nutritional value of egg yolk depends on the size, origin, food source for the chicken, how it is raised (stocked or kept) and how it is handled.
In addition, the nutritional value of the yolk also depends on how we prepare it. For example, when you fry (fried) eggs with cooking oil it can double or even triple the amount of fat and cholesterol in the eggs instead of boiling them.
According to the United States Department of Agriculture (USDA), the yolk of a qualified adult egg will provide the following:
- 55 calories
- 2.7g of protein
- 4.51g fat
- 184mg of cholesterol
- 0.61g carbohydrates
- 0.1g sugar
- 0g of fiber
What else is there in the egg yolk? Those are the following essential minerals:
Chicken egg yolk is also a good source of vitamins, especially water-soluble and fat-soluble vitamins. The following table illustrates the vitamins in 1 egg yolk weighing about 17g.
What is the effect of egg yolks?
Eating egg yolks will have the following effects:
♦ Reduces the risk of digestive disorders: This benefit because egg yolk proteins, such as phosvitin, can reduce the amount of compounds in the body that cause inflammation.
♦ Strengthen the immune system: Some compounds called glycopeptide sulfate are present in the egg yolk membrane. They stimulate the production of macrophages, cells in the immune system that protect the body against disease and infection.
♦ What is the effect of eating egg yolk? Lowering blood pressure: The yolk contains several compounds called peptides. According to research, this substance significantly reduces blood pressure in rats. High blood pressure is a risk factor for cardiovascular disease.
♦ Reducing the risk of vision problems: According to the American Heart Association, the yolk contains a lot of lutein and zeaxanthin. They help fight cataracts and macular degeneration, two common eye problems that usually develop after age 55.
However, these studies have not examined the effects of egg yolks on humans. They only perform lab or animal tests. Therefore, the effect of chicken egg yolk may not be effective in humans.
Researchers have also begun to explore the potential of various immune stimulants called immunoglobulin, found in egg yolks.
For example, a 2017 study found that female rats were less likely to be infected with Helicobacter pylori – the bacteria that often cause intestinal infections – after using anti-VacA IgY, an immune globulin in egg yolks.
Is egg yolk harmful?
In 1961, the American Heart Association recommended that consumers should limit cholesterol consumption at every meal, as this is the cause of cardiovascular disease. Egg yolks provide a great deal of cholesterol. Therefore, to avoid adverse health effects, people need to limit eating yolks.
Whole eggs (including the yolk) 100g can contain 422mg of cholesterol. Meanwhile, each person should only consume 300mg of cholesterol / day. Therefore, eggs in general and egg yolks – the main source of cholesterol in eggs in particular, become an unhealthy food according to health recommendations during that period.
However, according to recent studies, health organizations in many countries have gradually discarded recommendations on limiting their daily cholesterol intake. According to the new interpretation, our liver produces cholesterol everyday because it is a necessary substance for the body. If we eat foods high in cholesterol, the liver will produce less cholesterol. Conversely, if we consume less cholesterol then the liver will have to work harder to produce this substance.
Also, cholesterol is not entirely bad. This is an essential substance involved in the process:
- Producing vitamin D.
- Producing hormones like estrogen, progesterone, testosterone.
- Producing bile acids helps break down fats.
- Every cell membrane of our body has the presence of cholesterol. Therefore, the elimination or restriction of cholesterol in the body every day is no longer really needed.
Compare egg white and egg yolk
While the yolk of a standard size egg contains 2.7g of protein, the whites provide up to 3.6g of protein. However, although the whites provide greater amounts of protein, the oil-soluble nutrients and vitamins are mostly in the yolks. A recent study also showed that the vitamin D in the yolk is very good for diabetics.
In addition to the minerals, energy and vitamins mentioned above, the yolk also includes many other health benefits of the user that the whites do not have or have as little as:
- Phospholipids – 1 important fat in the formation of cell membranes. Phospholipids have benefits for heart health, metabolism and support for cognitive function and memory, helping to fight Alzheimer’s disease.
Perhaps these answers answered the question: What is the use of eating egg yolk? Studies show that eating whole eggs will be more beneficial than just eating whites and omitting yolks or vice versa. In the case of having to choose between the two types, it seems that the yolk will be superior to the amount of vitamins and minerals that it provides to our body.