Dietitian Juliette Kellow advocates for eggs as a healthful addition to everyday meals, highlighting their benefits for weight management and brain function.
In the quest for convenient, nutritious meals, eggs are emerging as a powerhouse food, according to dietitian Juliette Kellow. Not only do they provide essential nutrients, but they also support weight management, bone health, and may reduce the risk of dementia.
Nutritional Powerhouse
Kellow emphasizes that two medium-sized eggs can fulfill approximately 25% of an adult’s daily protein requirement. They also supply vital vitamins such as A and D, along with B vitamins, phosphorus, selenium, and iodine—nutrients often lacking in the UK diet. The National Diet and Nutrition Survey reports that one in ten adults has very low intakes of vitamin B2 and iodine, while over one-third are deficient in selenium. Consuming just two eggs can cover a significant portion of the daily needs for these essential nutrients.
Enhancing Nutrient Absorption
Research published in the American Journal of Clinical Nutrition indicates that eggs can enhance the absorption of antioxidants from vegetables. Adding eggs to salads, for instance, can increase the absorption of lutein and zeaxanthin by up to five times and beta-carotene and lycopene by up to eight times, maximizing the health benefits of these foods.
Supporting Vision Health
Eggs are also beneficial for eye health. They contain nutrients such as vitamin A, crucial for low-light vision, as well as lutein and zeaxanthin, which may help lower the risk of cataracts and age-related macular degeneration (AMD). A study involving over 3,600 adults found that individuals consuming two to four eggs per week had a 49% lower risk of developing late AMD over a 15-year period compared to those who ate fewer than one egg weekly.
Cognitive Benefits
Rich in choline, a nutrient important for neurotransmitter function, eggs play a significant role in memory and cognitive health. Higher choline intake has been linked to a slowdown in age-related cognitive decline and a reduced risk of dementia and Alzheimer’s disease. Eggs also contain B vitamins, which are essential for maintaining mental well-being.
Cholesterol Considerations
Kellow reassures that most people need not be concerned about dietary cholesterol from eggs. Research indicates that, barring certain genetic conditions, cholesterol in food minimally affects blood cholesterol levels when included in a balanced diet. Instead, saturated fats have a more substantial impact on cholesterol levels, and only 28% of the fat in an egg is saturated, with the remainder primarily being heart-healthy unsaturated fats. Major health organizations, including the British Heart Foundation and Heart UK, no longer impose limits on egg consumption.
Weight Management Aid
With only 66 calories per medium egg, they are conducive to portion control while being nutrient-dense. Studies suggest that eggs can enhance satiety, leading to reduced overall calorie intake. In a study comparing various breakfast options, healthy men consuming eggs experienced greater fullness compared to those who ate cereal or pastries.
In summary, dietitian Juliette Kellow champions the inclusion of eggs in daily diets, citing their extensive health benefits ranging from improved nutrition and weight management to cognitive support.
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