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. Acetylcholine and choline food sources include egg yolks, fish roe, soy, wheat germ, and liver.
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