Egg Yolks
Overview
Egg yolks provide choline (acetylcholine precursor), lutein/zeaxanthin (carotenoids), and fat-soluble vitamins (A, D, E, K2), supporting neurotransmitter synthesis and brain health.
Within the BRAIN Diet framework, acetylcholine and choline food sources include egg yolks, fish roe, soy, wheat germ, and liver [1].
Key Nutritional Highlights
- Reports on effect of Domestic Cooking Methods on Egg Yolk Xanthophylls [1]
- Egg yolks provide choline (acetylcholine precursor), lutein/zeaxanthin (carotenoids), and fat-soluble vitamins (A, D, E, K2), supporting neurotransmitter synthesis and brain health. [1]
- Acetylcholine and choline food sources include egg yolks, fish roe, soy, wheat germ, and liver.
- Egg yolks provide choline (acetylcholine precursor), lutein/zeaxanthin (carotenoids), and fat-soluble vitamins (A, D, E, K2), supporting neurotransmitter synthesis and brain health.
Food Context
Synergies
- Pair with carotenoid-rich vegetables for enhanced absorption
Sourcing
- Choose pasture-raised for higher nutrient content
Preparation
- Yolk lutein and zeaxanthin are highly bioavailable xanthophylls. Boiling, frying, and microwaving change isomer profiles and reduce total yolk xanthophyll content by about 6–18% (all-E-lutein most affected in boiled yolk); cooked yolks show more Z-isomers [1].
- Gentle cooking preserves choline and limits excessive heat damage; pair with vegetables or oils that support carotenoid absorption in mixed meals.
Essential Amino Acid Profile
This food provides a complete essential amino acid profile typical of animal proteins.
Recipes
1 recipe containing this food
Linguine alle vongole mantecate (Linguine with cockles in a silky emulsified sauce)
Whole-wheat linguine with cockles in a silky emulsified sauce; Italian emulsification technique without cream, supporting taurine, B12, and choline intake.
Nutrient Tables (per 100 g)
Core nutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Energy | 296 kcal | — |
| Protein | 15.6 g | — |
| Total fat | 25.1 g | — |
| Carbohydrates | 0.6 g | — |
Key micronutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Iron | 4.1 mg | 22.9% |
| Zinc | 2.9 mg | 26.6% |
| Magnesium | 11.2 mg | 2.7% |
| Calcium | 119 mg | 11.9% |
| Potassium | 102 mg | 3% |
Substances
Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).
12 substances in this food
Choline
Acetylcholine precursor; methyl donor; phospholipid synthesis for membranes
Lutein
Neuroprotective carotenoid; accumulates in neural tissues and retina; supports cognitive performance
Vitamin A (Retinoids; β-Carotene precursor)
Neurodevelopment; immune regulation; antioxidant via carotenoids
Vitamin D
Neurotrophic and immune modulation; calcium homeostasis
Vitamin E (Tocopherols/Tocotrienols)
Lipid-phase antioxidant; protects PUFA (DHA) in membranes
Vitamin K2 (MK forms)
Calcium handling; potential roles in brain health; often co-occurs with fat-soluble vitamins
Zeaxanthin
Neuroprotective carotenoid; accumulates in neural tissues and retina; supports cognitive performance
Iron
Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)
Zinc
Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation
Magnesium
Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance
Calcium
Bone health; neurotransmission; interacts with vitamin D and K2
Potassium
Electrolyte for nerve transmission, muscle function, and blood pressure regulation
References
[1] Yolk lutein and zeaxanthin are highly bioavailable xanthophylls. Boiling, frying, and microwaving change isomer profiles and reduce total yolk xanthophyll content by about 6–18% (all-E-lutein most affected in boiled yolk); cooked yolks show more Z-isomers. Nimalaratne & Lopes-Lutz 2012. Domestic cooking methods and egg yolk xanthophylls