Are eggs a superfood? Technically any food that has health giving properties may be referred to as a superfood and the term is often heard in conjunction with the likes of berries, broccoli and oily fish.
Eggs can be a beneficial addition to a varied, healthy diet and around 11.4 billion eggs are eaten per year in the UK, which equates to 31 million a day! So, should they be classed as a superfood?
The humble chicken egg contains very high quality complete protein that is highly digestible and used efficiently by the body. A complete protein is one that contains all of the essential amino acids.
Amino acids are the building blocks of protein and the essential amino acids are just that – essential. As the body cannot make these amino acids our diet must provide them.
To give you an idea of how vital some essential amino acids are the amino acid tryptophan is required for the production of serotonin, the happy neurotransmitter and phenylalanine is converted into motivating neurotransmitters. Eggs provide both of these amino acids.
Why is protein so important? Apart from being needed to make brain chemicals, protein and amino acids are used for the production and maintenance of structures such as muscles, tendon, ligaments and bone. Amino acids also play a role in the immune system, enzyme functioning and hormone production.
The yolk of an egg contains most of the fat content. There is often the concern that eggs are high in fat and in particular contain saturated fats and cholesterol. The majority of fat in the yolk is made up of monounsaturated fats and under 30% of fat in an egg is actually saturated. The remainder is from beneficial polyunsaturated fats.
An average medium sized egg may contain around 177mg of cholesterol. Concern over cholesterol levels in eggs sparked a huge debate on how many eggs per week it is “safe” to eat. It is important to note that the body makes more cholesterol than we eat and it is actually saturated fats that have an influence cholesterol levels.
Egg yolk is also a rich source of fat-soluble nutrients such as vitamin D and the antioxidants lutein and zeaxanthin. Vitamin D deficiency is widespread and as deficiency of this vital nutrient is linked to poor bone health, inflammation and even mood disorders, a good dietary source is essential, particularly in the winter.
Lutein and zeaxanthin are classed as carotenoid antioxidants and help to protect structures in the eyes such as the retina. Both these nutrients have been shown to help in conditions such as macular degeneration.
Eggs are also a rich source of B vitamins, in particular B12 and B2, both involved in healthy red blood cell production.
Could there be any more beneficial nutrients packed into eggs? The simple answer is yes! Choline, classed as a B vitamin, is used to form the memory messenger acetylcholine in the brain. It is also essential for healthy cell membranes, which has an impact on how our body cells function efficiently.
There has been a decline in egg consumption over the years which may have been driven, in part, by cholesterol misconceptions but also by poor animal welfare. Organic, biodynamic and free range farming ensures better welfare for the hens and higher quality eggs.
With such a variety of beneficial and essential nutrients in them perhaps eggs should be classed as a superfood? Maybe one day we will be saying “an egg a day keeps the doctor away…”
Kelly
Stay in touch – Join me on Facebook for more health updates
Kelly Rose Nutrition Consultancy 