There is one staple I make sure I never run out of; it’s a nutritional powerhouse, but it doesn’t get the credit it deserves — step forward, the humble egg. I like to eat a few most days, but many people still treat them with caution.
That’s because eggs had a bit of an image problem for a while – we used to think they raised cholesterol (more on that later), and then they were further slammed when Edwina Currie (as Health Secretary) said in 1988: “The egg production of the most were affected by salmonella. While this was wrong, overnight sales plummeted 60 percent.
But far from being bad for us, eggs pack nutritional value beyond their weight into a handy, portioned bowl.
An egg provides more than 25 percent of your daily selenium (an antioxidant linked to a reduced risk of cancer); about 20 percent of your vitamin B12 (which helps fight fatigue); as well as botanicals like lutein and zeaxanthin (vital for eye health).
While these nutrients are also found in many vegetables, our bodies absorb them better when they come from an egg — that’s because they’re fat-soluble, meaning they dissolve best in the presence of fat, found in the yolk is included and this improves absorption.
An egg provides more than 25 percent of your daily selenium (an antioxidant linked to a reduced risk of cancer); about 20 percent of your vitamin B12 (which helps fight fatigue)
While these nutrients are also found in many vegetables, our bodies absorb them better when they come from an egg — that’s because they’re fat-soluble
Eggs are also a great source of protein.
There’s a common misconception that in the UK we get plenty of protein in our diets – but many older people in particular don’t get nearly enough.
Did you know?
If the thought of a peanut butter sandwich gives you goosebumps, you’re not alone. There’s a name for it: Arachibutyrophobia. It’s the fear of peanut butter sticking to the roof of your mouth, and it’s more common than you might think and is one of the top 25 phobias.
A 2020 study of people aged 65-89 in the South Yorkshire region found that less than 50 per cent were consuming the recommended amount of protein per day, i.e. 0.75g per kg of bodyweight. For an average woman weighing 60kg, that would mean 45g per day; for an average man weighing 75 kg it is 56 g. (For comparison, 100g of cooked chicken breast provides about 30g of protein.)
And the thing is, a lot of people like me think the UK protein guidelines are too low.
Most international guidelines recommend 1.2g per kg of body weight – and only 15 per cent of the participants in the South Yorkshire study came anywhere close to that level of intake. Her breakfast was particularly low in protein: a boiled egg is the perfect solution.
One egg contains about 6g of protein, meaning a few a day provides more than a quarter of the average sized woman’s daily requirement.
And the protein in eggs is a complete protein, meaning it contains all nine essential amino acids needed as building blocks for repairing muscles and tissues, as well as making hormones. The body cannot produce these amino acids itself, they have to be ingested through our food.
But if you’re over 65, spread out your intake throughout the day. Protein needs to be broken down into amino acids and as we age this process slows down unless you “feed” it more protein on a regular basis. It’s a bit like throwing another log into the fire to keep it burning. So if you’re only eating one high-protein meal a day, chances are your body won’t be using it as effectively.
This is where eggs come in handy, as you can eat them as part of a meal or as a snack to boost your intake throughout the day.
Are Free Range Eggs Worth the Extra Money? I would say a big yes
Another important nutrient found in eggs is choline, a compound some experts fear is lacking in the British diet. In fact, in 2019, the British Medical Journal published an article asking “Can we overlook a potential choline crisis in the UK?”. My view is that we probably are. You may not have heard of it, but choline supports many key functions.
In the brain, it helps with memory and mood; It is also involved in the production of red blood cells (thus fighting fatigue) and supports liver function.
Women need more choline (it helps the baby’s brain development) during pregnancy and breastfeeding — worryingly, many women I see in the clinic aren’t getting even half the recommended amounts.
The best sources of choline are, you guessed it, eggs, but fish, chicken, and dairy are also valuable sources.
I suspect this lack of choline is not unique to my clients, but the National Diet and Nutrition Survey, an ongoing survey the government commissions to assess our intake of various nutrients, does not include choline.
That means we can’t even estimate how many people are deficient: men need 550mg per day, women who aren’t pregnant 425mg – and one egg provides about 150mg, a helpful amount.
But what about the elephant in the room: eggs and cholesterol?
It’s true that eggs are high in cholesterol, and it wasn’t long ago that doctors would advise anyone with high cholesterol to avoid them. But we now know that cholesterol, which occurs naturally in foods (“dietary cholesterol”) does not tend to raise levels in our blood significantly (unless you have a genetic predisposition to high cholesterol or familial hypercholesterolaemia).
That’s because your liver makes all the cholesterol you need, and that process stops when you eat high-cholesterol foods.
What raises our cholesterol are saturated fats and ultra-processed foods – they turn off the receptors in the liver that help eliminate cholesterol and it builds up in the blood. So avoid getting your eggs fried and served with steak and chips!
Some studies have shown that people who eat a lot of eggs have an increased risk of heart disease, but these studies also show that people who eat more eggs also tend to eat more red meat. Take red meat out of the equation and analysis shows that risk tends to disappear.
As for salmonella, this shouldn’t be a problem with lion sign eggs since they come from chickens that have been vaccinated against the bacterium.
Another misconception about eggs is that they promote inflammation. This idea stems from the fact that they contain a fatty acid called arachidonic acid, which has been linked to inflammation, and the internet is full of people suggesting that eliminating eggs from your diet could help with things like arthritis.
However, the science says otherwise — a review of 21 studies published in the Journal of Food and Agriculture in 2019 found no link between egg consumption and inflammation.
Finally, are free range eggs worth the extra money?
I’d say a big yes, both for the welfare of the chickens that lay them and for the health benefits of the eggs themselves: research shows that free-range eggs contain more nutrients.
So happier chickens make more nutritious eggs, it’s a win-win situation!
Try this: Mediterranean Frittata
Packed with ten different botanicals, with a punchy protein punch of eggs and tofu, this is a delicious way to ensure you hit your veg and protein quotas for the day.
Served 4
l 250 g zucchini, chopped
l 1 eggplant, chopped
l 1 sweet potato, chopped
l 2 tablespoons extra virgin olive oil
l 3 tbsp harissa
l 1 tsp oregano
l 2 red onions, cut into wedges
l 280 g firm tofu, cut into cubes
l 10 eggs
l handful of coriander, chopped
l 4 sun-dried tomatoes, halved
l 5 cherry tomatoes, halved
l Mixed leaf salads to serve
Preheat the oven to 180°C/350°F fan and line a roasting tin with baking paper. Place zucchini, aubergine, sweet potato, oil, 2 tablespoons harissa and oregano in the dish and toss. Spread evenly and roast for 20-25 minutes, turning halfway through. Add onions and sauté for another 15 minutes.
Toss the tofu in the remaining harissa paste and set aside.
Whisk the eggs with the cilantro, then pour into the mold with the tofu and spread around the sun-dried tomatoes and cherry tomatoes.
Cook for 25-35 minutes until the egg is set. Let cool for 5 minutes and then remove. Serve with mixed leaves.
ask megan
An acquaintance told me that he has benefited from vitamin infusions – apparently this gives optimal absorption in the body (compared to the intestine). Is there a case for such infusions? If so, how often should they be given?
Dan Hegarty, via email.
Despite the hype surrounding intravenous (IV) vitamin drops, they’re nothing new — they’ve traditionally been used in hospitals to hydrate and nourish patients who can’t eat or drink. So yes, we know they work.
However, for those who can eat and drink, getting nutrients from safer sources i.e. the standard oral route appears to be a costly and risky avenue. Not only are there no needles (which increase your risk of infection), but the gut contains filters that keep you from consuming too much of a particular vitamin if you overdo it.
Research also doesn’t support many overhyped health claims. For example, a Yale University study compared weekly IV vitamin drops to placebo drops for 12 weeks and found that both groups of participants reported equal benefits. This suggests that the placebo effect is at work rather than any physiological gains.
Contact dr. Megan Rossi
Email drmegan@dailymail.co.uk or write to Good Health, Daily Mail, 9 Derry Street, London, W8 5HY – include your contact details. dr Megan Rossi cannot maintain personal correspondence. The answers should be viewed in a general context; Always consult your GP if you have any health concerns.
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