An everyday food item that has been shunned due to past health scares and diet trends could actually have significant health benefits, including warding off dementia, aiding weight loss, and providing essential vitamin B12. Eggs, which fell out of favour during the salmonella scares of 2015 and 2019, and as people swapped their morning soft-boiled eggs for fruit and vegetable smoothies, are in fact excellent sources of crucial vitamins and protein.
Protein is considered a key component in weight loss as it keeps you feeling full for longer periods. In 2023, we each consumed an average of 175 eggs, six more than in 2004.
Almost two decades ago, health officials abandoned advice to limit egg consumption to no more than three per week, confirming that while egg yolks do contain cholesterol, they don't raise blood cholesterol levels.
Ian Marber, a nutrition therapist, told The Times: "Eggs are a good source of protein, which fills you up, and contain amino acids, omega 3 fatty acids, vitamins D and B12," Marber says. "They are also naturally good sources of choline, which is needed for transmission of nerve signals, and lutein and zeaxanthin that help protect our eyes as we age."
A groundbreaking study involving nearly half a million individuals in China has found that munching on an egg daily might slash the risk of heart disease and strokes. Prof Nita Forouhi from the University of Cambridge remarked: "The take-home message of this research from a large study from China is that at the very least up to one egg a day is not linked with raised cardiovascular risk, and at best up to one egg a day may even have health benefits.", reports Gloucestershire Live.
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Not only are eggs low in the saturated fats often blamed for increased heart disease risk, but they're also packed with nutrients. They boast a wealth of protein, Vitamins A, D, B, and B12, and contain lutein and zeaxanthin, which are essential for staving off age-related eye damage.
Dr Frankie Phillips of the British Dietetic Association reassures us, "One - even two - a day is absolutely fine," adding that there's no need to worry about overindulging in eggs.
As we age, our protein needs increase, and according to Dr Federica Amati, who spoke on the Zoe podcast, making dietary changes at 40 can profoundly influence our health.
She explained that as we age, our bodies don't absorb or use nutrients as well, noting: "Typically, we become more insulin resistant. And insulin is this hormone, which is really important for the uptake of all nutrients into cells, which is why there's a recommendation for more protein for older adults. Now, what I will say is this increase is minimal. We're talking about from 0.83 g per kilogram of body weight, maybe up to 1 g per kilogram with older people."
She also highlighted the risks of malnutrition and dehydration in the elderly, stressing the importance of nutrient-rich meals: "If they become malnourished, if they become dehydrated, it's a much more severe effect. So make sure that every meal opportunity for the older person in your life, if that's you has a really good source of plant protein in it, or perhaps it's eggs every now and then or perhaps it's oily fish, but really embracing nutrient dense foods, making like these really delicious soups and stews with beans and lentils and whole grains and making the most of these foods that we know are brilliant at nourishing us and they are naturally hydrating, can really help someone's quality of life."
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