Egg yolks have been the recipients of a lot of bad publicity over the years. They went from being a healthy source of protein to a negative source of cholesterol almost overnight. While egg yolks do contain a high amount of dietary cholesterol, the association of eggs with heart disease or stroke has been proven to be unfounded. A study published in the "Journal of the American College of Nutrition" concludes that eating an egg per day has no effect on heart disease. The nutrients in that one egg yolk make it a good addition to your diet.
Vitamin D
There are few foods that naturally contain vitamin D, but it is found in egg yolks. According to the University of Maryland Medical Center (UMMC), vitamin D found in eggs is necessary for keeping bones strong and healthy, because without vitamin D in the system the body can not properly absorb calcium. The UMMC lists other benefits of vitamin D such as prevention of arthritis, high blood pressure, diabetes and seasonal affective disorder.
Protein and Choline
An egg yolk provides 2.7 mg of protein, which is 5 percent of the recommended daily allowance (RDA). The protein in eggs and egg yolk are one of the highest quality proteins available from a food source, and a review published in the "Journal of the American College of Nutrition" states that egg protein is the measure by which other proteins are judged nutritionally.
Researchers at the University of North Carolina at Chapel Hill found that choline is necessary for all cellular functions and improves memory, and that eggs are an excellent source of choline. One egg yolk contains 116 mg of choline, and the DRI (daily recommended intake) is 200 mg, according to Acu-Cell Nutrition research.
Lutein
The Lutein Information Bureau states that lutein is necessary for eye health, bcause it can prevent macular degeneration and cataracts, and it also protects the skin from free radical damage. Lutein is abundant in egg yolks (186 mcg), and the U.S. Department of Agriculture reports that egg yolk lutein is more easily absorbed and used by the body than from any other lutein source. While there is no current established RDA for lutein, a study published in the "Journal of Nutrition" states that eating one egg yolk per day significantly raises the level of lutein in the blood, but does not raise cholesterol levels.
Additional Nutrition
As if that were not enough, egg yolks offer even more nutritional benefits. One yolk contains 21.9 mg of calcium, necessary for strong bones, which is 2 percent of the RDA; 9.5 mcg of selenium, 14 percent of the RDA. The Office of Dietary Supplements states that selenium helps in preventing cancer, heart disease, and regulating the thyroid. Along with all the health benefits, vitamins and nutrients found in egg yolks, with only 54 calories and one carbohydrate, they are worth adding to the daily diet.
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