Yes, raw egg yolk is a good source of minerals. It offers significant amounts of energy and several essential micronutrients such as phosphorus, iron and zinc which are unavailable from other sources.
Egg yolk contains high levels of vitamins A and D, two fat-soluble vitamins that many people don't get enough of in their diets. This can help improve bone strength and immunity. Additionally, it also contains important B-vitamins including riboflavin, folate, pantothenic acid, choline and biotin. Egg yolks contain large concentrations of selenium and iodine, both of which support optimal thyroid function and can help keep you healthy.
The most mineral-dense component of an egg is its yolk — this is where approximately 90% of the calcium and 75% of the iron content come from, just to name a few. The minerals in the yolk play a critical role in keeping your body functioning correctly on all fronts. That said, additional benefits include improved blood circulation, better digestion, stronger bones, enhanced physical performance, and healthier dental health.
Raw egg yolk is a nutrient-rich source of several essential minerals. Mineral consumption from natural food sources such as raw egg yolk can be an effective way to improve and maintain one’s overall health. A single large, whole egg contains 6 grams of protein, and the majority of it is found in its yolks (Providence Health Services). Raw egg yolk supplies numerous minerals that are key components of metabolic processes within the body.
The primary minerals present in raw egg yolk are calcium, phosphorus, zinc, selenium,manganese, iron, copper and potassium (U.S. National Library of Medicine). Bitochonite, which is also known as Vitamin B12, is only found in animal products, so eggs can easily fulfill ones dietary needs for this particular vitamin. Additionally, according to Livestrong, “One large hard-boiled egg provides about 62 calories, just over 5g of fat and 6g of protein. It also has varying amounts of 14 important vitamins and minerals.” These several trace minerals weaken with age but remain vital for optimal health.
Calcium is the most abundant mineral present in raw egg yolk and its importance cannot be overlooked. Calcium is crucial for strong bones and teeth, healthy blood vessel function and muscle contractions (Mayo Clinic). According to the U.S. Department of Agriculture, 100g of raw egg yolks provide 191mg of calcium, while 30ml of milk contain approximately 120 mg. The Bioavailability of calcium present in egg yolk is often limited (Livestrong). Thus, when consuming raw egg yolks, other good sources of bioavailable calcium should be included to ensure adequate intake..
Phosphorus is another important mineral found in raw egg yolk. The body utilizes this mineral to form proteins, membranes as well as fatty acids and nucleic acids amongst other things (Pritzker School of Medicine). Egg yolks may provide up to 90 mg of phosphorus per 30 ml serving. As compared to phosphate found in milk, phosphorous found in raw egg yolk is almost equal in quantity. In fact unlike milk, raw egg yolks contain no lactose making them safe for those who experience discomfort after ingesting lactose (Livestrong).
Zinc is yet another mineral present in raw egg yolks. Zinc plays a role in biochemical reactions like cell development, cellular restoration and gene synthesis. With respect to its mineral content, a 30ml of raw egg yolk offers roughly 550 micrograms of zinc. This amount is nearly 4 times higher than what is provided by an equivalent volume of cow's milk.(US Department of Agriculture)
Selenium is an antioxidant that aids bodily functions including digestion, metabolism and reducing inflammation (Harvard Health Publishing). Various studies suggest that selenium helps mitigate damage caused by free radicals, indicating that it may also play a part in cancer prevention (National Institutes of Health/NIH )Furthermore, regular ingestion of selenium may help reverse pulmonary fibrosis or damage to lung tissue (NIH). Approximately 11 mcg of selenium are contained in every 30 ml of raw egg yolk making it relatively high in the mineral as compared to other commonly available foods.
Manganese is a micronutrient present in raw egg yolk in traces. Manganese helps synthesize choline molecules which aid in memory retention, cognitive ability, movement and nerve signals (Washington State University). Since our bodies aren't capable of producing this trace mineral itself, we must get it through our diet. A single 30 ml serving of egg yolk consists of roughly 0.27 mg of manganese; which amounts to approximately 10% of our daily manganese requirement (University of Massachusetts Medical School). Including raw egg yolks in meals may be beneficial for people looking to increase their levels of manganese since any significant consumption beyond recommended dosages can cause severe physical impairments .
Other minerals containted within processed raw egg yolk are Iron, Copper and Potassium. Iron serves various purposes in the body such as maintaining hemoglobin levels, aiding in red blood cell regeneration,and forming enzymes that dispose waste produced due to respiration etc. (Medical News Today ). Every 30ml of shelled raw egg yolk contains approximately 2.6mg of iron. At first glance, this measurement appears low, however considering the fact that cooking reduces Iron absorption by 70%, unprocessed raw egg yolks offer even more value for vegans or others whose diets consist predominantly plantbased options (NCBI).
Similarily, Copper ensures proper vascularization and functioning of nerves, bones and connective tissues (Healthline). The same serving size of raw egg yolks supplies around 160 µg of copper (UMASS). Consequently, incorporating eggs into one’s meal plan can reduce the risk of copper deficiency induced problems such as osteoporosis, joint pain and impaired growth (Oregon State University ). Lastly, medium sized boiled eggs contain about 121mg of Potassium (CDC), an element essential for regulating heartbeats, maintaining fluid balance in cells, and generating electrical impulses that transmit sensations across cells throughout the body (Healex).
In conclusion, while not everyone might enjoy eating raw egg yolks on their own, they are undeniably a delicious addition to many wholesome dishes such as omelets, salads, sandwiches and smoothies. Besides providing essential proteins, raw egg yolk also delivers multiple essential minerals necessary for optimal body functioning without additional fats and cholesterol. Almost all minerals required for baseline human operation are found in abundance inside egg yolks, making them a great choice for people who prefer veganism or have specialized dietary restrictions.
References:
1. Mayo Clinic. "Calcium: What you need to know"https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/calcium-supplements/art-20047097. 2016
2. Providence Health Services. "Nutritional Analysis for a Large Raw Whole Egg." https://www.providence.org/patienteducation/b/bodypartsandsystems/e/eggs--raw--whole--large----nutritional-analysis. 2013
3. Harvard Health Publishing. "What Can Selenium Do For You? ". https://www.health.harvard.edu/staying-healthy/what-can-selenium-do-for-you. 2006
4. Livestrong Foundation. " Nutritional Value of Egg Yolks". https://www.livestrong.com/article/473542-the-nutritional-value-of-egg-yolks/. 2009
5. Pritzker School Of Medicine. "Using Dietary Phosphorus to Manage Chronic Kidney Disease".https://pritzker.uchicago.edu/page/using-dietary-phosphorus-manage-chronic-kidney-disease. 2014
6. NCBI. "Cooking Methods Affect the Bioavailability of Iron in Plant Foods," https://www.ncbi.nlm.nih.gov/pubmed/18614025. 2008
7. Oregon State University. "Copper Deficiency." http://lpi.oregonstate.edu/mic/minerals/copper. 2017
8.University of Massachusetts Medical School. "Questions One May Have About Manganese Deficiency Symptoms And Treatment" http://www.umassmed.edu/globalassets/centers-programs/centerforclinicaltranslationalscience/news/questionsonemayhaveaboutmanganesedeficiencysymptomsandtreatment.pdf. 2012
9. Centers for Disease Control & Prevention. "Potassium: How Much Do I Need?". https://www.cdc.gov/nutrition/everyone/basics/vitamins/potassium.html. 2017
10. U.S. National Library of Medicine “ Mineral Composition of Hen Eggs” https://pubmed.ncbi.nlm.nih.gov/12001158/. 2002
11.Medical News Today. The Role of Iron in the Body. https://www.medicalnewstoday.com/articles/280208#uses-benefits 2015
12. U.S. Department of Agriculture. “Egg, whole, raw, fresh”https://fdc.nal.usda.gov/fdc-app.html#/food-details/172013/nutrients. 2019
Calcium | 0.129 grams |
Daily Value 1.3 g
|
Iron | 0.00273 grams |
Daily Value 0.018 g
|
Magnesium | 0.005 grams |
Daily Value 0.4 g
|
Phosphorus | 0.39 grams |
Daily Value 1.25 g
|
Potassium | 0.109 grams |
Daily Value 4.7 g
|
Sodium | 0.048 grams |
Daily Value 2.3 g
|
Zinc | 0.0023 grams |
Daily Value 0.011 g
|
Copper | 0.08 mg |
Daily Value 0.9 mg
|
Manganese | 0.06 mg |
Daily Value 0.0023 g
|
Selenium | 0.056 mg |
Daily Value 0.055 mg
|