Eggs for centuries were staple food for many people across the world, but in the last decades they have acquired a bad reputation due to certain studies from the second half of the last century, thus they have become a controversial food item. Eggs have been much maligned and even condemned by the medical community, influencing many health conscious individuals and heart patients who canceled them from their diet out of precaution or fear of cardiovascular disorders, heart attacks, and strokes.
Fortunately, scientific evidence has turned around the equation in favor of the precious egg, recommending eating one egg, six days a week, except for patients suffering from diabetes. Study results have confused the public. So, the question is to eat or not to eat eggs. I am going to give you facts about the nutrient content of the egg and their effects on health.
Studies performed at the Massachusetts Eye and Ear Infirmary in Boston have shown that antioxidants such as lutein and zeaxanthin along with the mineral zinc and vitamin C (found in eggs) can prevent or lower the risk of age-related macular degeneration (AMD) and cataract. Both are blinding diseases, but cataract can be corrected by a lens implant through day surgery. Such antioxidants also keep the arteries and blood vessels free of plaque and blockage, preventing heart complications and stokes.
The “healthy” fatty acids, omega 3- and-6 in eggs are rich in anti-inflammatory agents that can protect from artery plaque, which plague the cardiovascular system as well as the brain, leading to heart disease, dementia, Alzheimer’s disease, and mental decline. They become even more effective if complemented with omega-3 fatty acids supplements from fish oils, which contain eicosapentaenoic acid (EPA) and docosahexaenoic (DHA), offering more anti-inflammatory, anticoagulant compounds, and cleansing effects on the vascular system.
According to a recent study, the anti-inflammatory vitamin B, choline, in eggs nourishes and keeps the brain and heart healthy in developing children and adolescents as well as adults and seniors.
The trace mineral selenium in eggs boosts the immune system due to its antioxidant potency and helps produce the enzyme superoxide dismutase (SOD). The enzyme depends on copper and is critical to the protective action of the mineral inside the red blood cells. Excessive quantities of fructose (fruit sugar) and isolated high corn syrup fructose (HCSF), found in soda, cola, and soft drinks (much used by the beverage and food industries) and a popular sweetener for tea and coffee, recently marketed as a “healthy” sugar substitute, can deplete copper and reduce the level of SOD in red blood cells. HCSF has also been found to be harmful to health in many ways. I discussed the matter in my earlier articles titled “What about Soda and Energy Drinks?” (24.04.13).
Albumin, an essential amino acid, comes in sufficient amounts in egg whites. It is necessary as a carrier for most nutrients to be distributed to the appropriate locations in the body systems, cells, and organs. It also drains excessive cellular fluids for elimination, preventing water retention, which can increase blood pressure levels in hypertensive patients. Eggs are important for pregnant mothers to reduce the risk of developing water retention and hypertension.
Vitamin D in eggs is of an exceptional quality because of its bioavailability. Very few foods carry the vitamin. Sunlight is an important mean of producing the vitamin in the body. By exposing parts of the body to sunrays for 15 to 20 minutes a day, the skin synthesizes the vitamin. It is the healthiest type. The most bioavailable form of the supplement is D3. Because of their exceptional nutrient content, D in particular, eggs are recommended for mothers-to-be in order to promote the healthy development of the fetal brain.
Lecithin, choline, and vitamin D in eggs protect the myelin sheath, the layer that covers the nerves, preventing multiple sclerosis (MS) in adults. Lecithin helps build the myelin sheath in children and young adults as well. The myelin sheath is the fatty substance that coats and protects the nerves.
Myelin-insulated neurons “work ten to a hundred times faster than those without it.” Egg yolks offer a healthy amount of lecithin, a necessary substance for the functions of the nervous system.
According to Dr. Daniel Amen, in his book, “Use your Brain to Change Your Age”, the development of the myelin sheath in the prefrontal cortex is only finalized at the age of 25. He is concerned about teenagers and young adults and warns them against cigarette smoking, substance abuse (alcohol, drugs), brain trauma, unbalanced diets, sleep deprivation, and overstress. Such unhealthy behaviors can disrupt the brain and myelin sheath development, especially in the prefrontal cortex (PFC). Like insurance companies, Dr. Amen seems to lean toward the age of 25 years as the age of maturity. Car insurance rates get adjusted after the age of 25 years when young adults learn to “display better driving judgment” and become less likely to take risks that get them into accidents.
Eggs provide essential polyunsaturated fatty acids (omega-3-and-6 fats), choline, and the entire range of B vitamins, which appear to be beneficial to children with attention disorders and learning disabilities. Eggs help increase focus and mental performance. Their nutrients also improve the visual and verbal memories; enhance motor skills and muscular coordination; and delay the onset of Alzheimer’s disease. The calming effect of choline decreases hyperactivity in children with behavioral problems. Beware of overconsumption; it aggravates such conditions.
Tryptophan, an amino acid, is abundant and bio-available in eggs. It is the precursor of serotonin, an important brain hormone that balances the mood and makes melatonin, which regulates sleep and appetite. Along with eggs’ richness and quality of nutrients, the amino acid gives a feeling of fullness and suppresses uncontrollable appetites, hence preventing overeating and obesity. Nutrient dense foods like lean protein (turkey, poultry, fish, meat) and whole fresh fruits and vegetables give the feeling of satiety, and satisfaction by giving the body its need of nutrients. Both sensations control appetite and weight gain.
Mothers-to-be are required to take folic acid, the precursor of iron, or iron supplement before and during the nine months to prevent deformity in fetal development (spina bifida) as well as during the breastfeeding period. Folic acid deficiency in both parents is suspected of causing fetal brain abnormalities like Down syndrome. Eggs are important for parents-to-be in order to prevent fetal deformities.
Children of all ages as well as adolescents should be encouraged to eat at least an egg with a glass of milk daily in the morning for breakfast in order to provide their brains with the essential amino acids and boost their mental acuity and physical performances at school.
Because of their many benefits and their wholesome nutrients, eggs can not be overlooked in a healthy diet, especially for growing children, developing adolescents, pregnant mothers, weakened seniors, and convalescing patients.
Next week, I will inform you when eggs are contraindicated. I shall also explain the difference between organic, free-range, and commercial nonorganic eggs and chicken.
Reference:
• Internet
• Use Your Brain to Change your Age by Dr. Daniel Amen, MD
• Are Eggs Actually Healthy? By Julie Daniluk. R.H.N.
N.B.:
Individuals with medical conditions or on medication should consult their physicians when they decide to introduce anything new in their diet even if it is natural.
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