There is one staple that I never run out of. It’s a nutritional powerhouse, but it doesn’t get the credit it deserves—advancing humble eggs.
That’s because eggs have had an image problem for a while — we thought they raised cholesterol (more on that later). Most spawning was affected by Salmonella. This was wrong, but his sales dropped by 60% overnight.
However, eggs are not bad for us.
Eggs provide over 25% of your daily selenium, an antioxidant linked to lower cancer risk. About 20% of Vitamin B12 (helps fight fatigue). It also contains botanical compounds such as lutein and zeaxanthin (essential for eye health).
Many vegetables also contain these nutrients, but our bodies absorb them better from eggs. This is because they are fat soluble. This means that it dissolves best in the presence of the fat contained in the egg yolk and is thus absorbed.
Eggs are also a great source of protein.
A common misconception in the UK is that there is enough protein in the diet, but many older people in particular don’t get enough.
A 2020 survey of people between the ages of 65 and 89 in the South Yorkshire region found that less than 50% were consuming the recommended amount of protein per kilogram of body weight per day, or 0.75 grams per kilogram of body weight. I understand. For an average woman who weighs her 60kg (9st 6lb), that means 45g per day. 56g for an average man weighing 75kg (11st 11lb). (For reference, 100g of cooked chicken breast contains about 30g of protein.)
And the problem is, many people like me believe that the UK’s protein guidelines are too low.
Most international guidelines recommend 1.2 g/kg of body weight, but a South Yorkshire study found that only 15% had intakes close to that amount. Their breakfast was particularly low in protein, and boiled eggs were the perfect solution.
One egg contains about 6g of protein, and two eggs a day can provide more than a quarter of the daily needs of an average-sized woman.
Also, egg protein is a complete protein. This means it contains all 9 essential amino acids needed as building blocks for repairing muscle and tissue and making hormones. The body cannot make these amino acids and must obtain them from the diet.
However, if you are over 65, spread your intake throughout the day. Protein needs to be broken down into amino acids, and as you get older this process slows down unless you regularly “fed” it with more protein. It’s like throwing into a fire. So if he eats a protein-rich meal only once a day, his body may not be able to utilize it effectively.
Eggs come in handy because you can eat them as part of your meal or as a snack to increase your intake throughout the day.
Another important nutrient found in eggs is choline. A compound that some experts fear is missing in the British diet. In fact, in 2019, the British Medical Journal published an article titled ‘Could the UK overlook a potential choline crisis?’ You may not have heard of it, but choline supports many important functions.
In the brain, it helps with memory and mood. It is also involved in the production of red blood cells (fighting fatigue) and supports liver function.
Women need more choline during pregnancy and breastfeeding (helps babies brain develop) — Worryingly, many women I see in the doctor’s office don’t get even half of the recommended amount. yeah.
As you might imagine, the best sources of choline include eggs, but fish, poultry, and dairy products are also valuable sources.
My guess is that this choline deficiency is not confined to my clients alone, but the National Diet and Nutrition Survey, a routine survey commissioned by the government to assess intake of various nutrients, contains: , does not contain choline.
That means we can’t even estimate the number of people who don’t take enough. Men need 550 mg per day, and non-pregnant women need 425 mg.
But what about the elephant in the room? Eggs and cholesterol?
Eggs are indeed high in cholesterol, and it was only recently that doctors advised people with high cholesterol to avoid them. However, cholesterol found naturally in food (“dietary” cholesterol) does not tend to significantly elevate levels in the blood (a genetic predisposition to hypercholesterolemia or familial hypercholesterolemia). ).
This is because the liver makes all the cholesterol it needs, and eating cholesterol-rich foods stops that process.
It’s saturated fat and ultra-processed foods that raise our cholesterol. They turn off receptors in the liver that help process cholesterol and accumulate in the blood. Avoid fried eggs and eating them with steak and chips.
Some studies have shown that people who eat a lot of eggs have a higher risk of heart disease, but these studies also show that people who eat a lot of eggs tend to eat a lot of red meat as well. If you remove the red meat from the equation, the analysis shows that the risk tends to go away.
As for Salmonella, this is not a problem as lion-marked eggs come from chickens that have been vaccinated against the bacteria.
Another misconception about eggs is that they promote inflammation. The idea stems from the fact that it contains a fatty acid called arachidonic acid that is associated with inflammation, and the internet is flooded with people suggesting that removing eggs from your diet, for example, may help with arthritis. increase.
But science says otherwise: One review of 21 studies published in the Journal of Food and Agriculture in 2019 found no association between egg consumption and inflammation.
And finally, are free-range eggs worth the extra money?
I’m all for it, both for the welfare of the egg-laying hens and the health benefits of the eggs themselves.Research shows that free-range eggs have more nutrients.
Happier chickens produce more nutritious eggs, so it’s a win-win!
Try This: Mediterranean Frittata
It’s packed with 10 botanicals and includes a hefty protein punch from eggs and tofu. This is a delicious way to make sure you hit your daily vegetable and protein quota.
4 servings
l 250g chopped zucchini
l 1 chopped eggplant
l 1 chopped sweet potato
2 tablespoons extra virgin olive oil
3 tablespoons harissa
1 teaspoon oregano
l 2 red onions, cut into wedges
l firm tofu 280g diced
l 10 eggs
l a handful of coriander, chopped
l 4 sundried tomatoes cut in half
l 5 cherry tomatoes cut in half
l salad leaves for platter
Preheat the oven to 180c fan / 350f and line the pan with baking paper. Place zucchini, eggplant, sweet potato, oil, 2 tablespoons harissa, and oregano in tin and toss to coat. Spread evenly and bake for 20-25 minutes, flipping halfway through. Add onions and sauté for another 15 minutes.
Put the tofu in the remaining harissa paste and set aside.
Beat eggs with coriander, pour into a mold containing tofu, and sprinkle with sun-dried tomatoes and cherry tomatoes.
Cook for 25-35 minutes, until eggs are set. Let cool for 5 minutes before removing. Serve with mixed leaves.
ask megan
An acquaintance told me that they benefited from vitamin infusions – apparently this way they get the best absorption into the body (compared to the intestinal route). Are there cases of such injections? If so, how often should they be given?
Dan Hegerty, via e-mail.
Intravenous (IV) vitamin drips are hyped, but they’re nothing new. Traditionally, it has been used in hospitals to rehydrate and nourish patients who cannot eat or drink. That’s right, we know they work.
But for those who can eat and drink, it appears to be an expensive and risky way to get nutrients from a safer source, the standard oral route. (increases the risk of obesity), and the intestine contains filters that prevent the absorption of certain vitamins if taken in excess.
The study also does not support many over-hyped health claims. For example, in one Yale University study, he compared weekly vitamin infusions with placebo infusions for 12 weeks and found that both groups of participants reported similar benefits. This suggests that a placebo effect, rather than a physiological benefit, may be at work.
Contact Dr. Megan Rossi
Email [email protected] or write to Good Health, Daily Mail, 9 Derry Street, London, W8 5HY. Dr. Megan Rossi is not available for personal communication. Replies should be in general context. Always discuss health concerns with your primary care physician.
