The benefits of eggs for the elderly

The benefits of eggs for the elderly

Eggs are a very protein-rich food, with one large egg contains 7 grams of protein, which is 10% of the recommended daily protein intake, 5 grams of fat, and 1.6 grams of saturated fat. Calories are only about 75 calories or about 4 percent of your daily calorie intake (2000 calories) and there are also many valuable nutrients such as iron, B vitamins, omega 3, minerals, or even folate acid, which is an important substance that pregnant mom should get.

In addition, the benefits of eggs are comparable to that of milk. Eggs are said to be essential to help protect against diseases such as lutein and zeaxanthin, substances expected to reduce the risk of retinal decline diseaseāļĄ which is a disease that can lead to blindness in the elderly. Including Choline that may be useful in improving brain development and memory.

Another advantage of eating an egg is its fullness. One egg, a slice of whole-grain bread, and a small orange is a low-calorie breakfast that may help you feel full until lunch. This is a good option for those looking to lose weight, who should eat nutrient-rich foods and keep their stomach full until the next meal. You do not have to eat a little because you feel hungry between meals.

Is eating eggs every day really dangerous?
Even though eggs contain valuable nutrients But one of the things that prevent many people from eating eggs comfortably is because they contain relatively high cholesterol content. Large eggs may contain 213 milligrams of cholesterol, or equivalent to two-thirds of the recommended daily cholesterol limit.

With concern that high cholesterol is harmful to the body. Many people choose to eat only egg whites that do not contain cholesterol. But the yolk is the one that is rich in nutrients. By not eating egg yolks, you miss out on some of the best, wholesome nutrients. Including the latter period where it is suggested that eating eggs every day is more beneficial than bad. Causing confusion about how much to eat to be safe and whether eggs are beneficial or harmful to the body.

Back several decades ago, studies have shown that men who consumed more than 6 eggs per week had a higher mortality rate than those who ate less. The study was a long-term study of 21,300 men with an average age of 54 for over 20 years. In which every year participants were given a record of egg consumption. Doing various physical activities, smoking behavior, drink alcohol, consuming fruits, vegetables, and whole grains in the morning Including having diabetes Blood pressure, and individual use of aspirin.

In this regard, participants will not be allowed to change the diet in any way. Most of the participants reported eating one egg per week. As for the elderly people who are overweight or those who exercise less, smoke, have high cholesterol, and have a history of diabetes and high blood pressure before that tend to eat more eggs.

From the conclusion of the long follow-up, There were 5,169 deaths after this period, and despite using statistical adjustments to analyze other risk factors, males who consumed 6 or more eggs per day were 23 percent more likely to die. The risk rate is even higher in people with diabetes.

However, even with a higher mortality rate, But egg consumption was not associated with the risk of acute myocardial infarction or stroke. Even in those receiving more than 6-7 eggs per week.

As in many studies, no link has been found between egg intake and the development of acute heart failure or cerebrovascular disease. Which is a disease that is caused by high levels of cholesterol accumulated in the blood. In addition, some experts argued that studies highlighting the mortality rate in consumers of more than six eggs per week did not consider other diets that participants may be eating and did not specify the cause of death, Therefore, it is not possible to know for sure whether the cause of death was from eating too many eggs or what caused it.

Later, Harvard researchers studied and tracked 117,000 nurses’ egg intake for 8-14 years. The results showed no difference in heart disease risk rates between the group who ate one egg a week and the group who ate more than one egg per day.

In addition, from additional studies, Many experts also agree that eating a high-cholesterol diet may not have an effect on the accumulation of cholesterol in the blood or is as previously believed to be associated with an increased risk of heart disease. But it is sugar and saturated fats, such as dairy products that are full-fat or lean meats that contain a lot of saturated fat and is a factor that stimulates the body to produce cholesterol in the body. In addition, physical inactivity is likely to increase the risk of heart disease or affect cholesterol levels.

So, after the 2000-year panic over the dangers of consuming eggs, the American Heart Association reviewed dietary guidelines and declared everyone to eat eggs normally. Healthy people will be able to eat 1 egg per day as long as they do not exceed the cholesterol limit of 300 mg. One large egg contains approximately 213 grams of cholesterol.

Therefore, cholesterol should be controlled in other foods that are eaten together. In particular, patients with heart disease, diabetes, or high levels of bad cholesterol should choose to eat small or medium eggs rather than large eggs with higher cholesterol and it is recommended to limit the consumption of only 3 egg yolks per week, while egg whites are normally eaten because they do not contain cholesterol.

The benefits of eggs for health
In addition to the dangers of eating eggs that have become a misunderstanding of the past. The health benefits of eggs are also said to treat or prevent various diseases. But at present, there is very little educational information. Most of them are vague and it is not clear how many preventive or curative properties of eggs are.

Hair nourishment
Some hair nourishment products contain egg yolk protein as an ingredient. It is believed to be one of the nutrients that will help maintain healthy hair. In addition, there are also a variety of egg hair fermentation recipes that are widely told to help solve various hair problems. Both dry and damaged hair, oily hair, split ends, weightless, and much more and even if these tips are not scientifically proven, they can be tried without harm. But it cannot be guaranteed that it will actually nourish the hair or not.

Cerebrovascular disease
The benefits of eggs here may come from the publication of a study looking at the link between eating eggs and the risk of stroke and heart disease. It was found that compared with the group who ate less than 2 eggs per week and the group who ate about one egg per day had a 12 percent lower risk of stroke. This was considered a relatively small number and was not statistically significant. It may be the error of the experiment only.

In addition, the study could not confirm or explain how reduced disease risk is related to the number of eggs eaten. It was also found to be a sponsored study by the Egg Nutrition Center in the United States. The research also cited data from the Egg Nutrition Center without mentioning that the institution was a sponsor. Causing the research results to be biased There is a hidden commercial benefit and insufficient reliability.

Enhancing brain development
Because eggs contain Choline, when combined with fatty acids Phospholipid will form a substance Lecithin. Which is an important part of the brain’s growth and development It is believed that eggs may help strengthen brain function. Especially in young children.

There is also research suggesting that pregnant mothers consume choline-rich foods to improve memory development and brain growth. Foods that are rich in this substance that mothers can choose to eat are beef liver (contains 418 mg / 100 g of choline), chicken liver (290 mg / 100 g of choline), and chicken eggs (contains choline. N 251 mg / 100 g).

Macular degeneration
Another serious eye disease that can lead to blindness, like cataracts. With the properties of eggs that are rich in Carotenoids, Lutein, and Zeaxanthin. It is thought that may be useful, helping to protect against retinal tissue and aging of the retina as it ages. These compounds are found high in the yolk, however, there are currently no studies on the effectiveness of eggs against or heal macular degeneration, enough to confirm this benefit of eggs.

Cataract complications can lead to blindness in the elderly. Which is the most common cause of blindness. But can eating eggs help prevent this devastating disease? No reliable studies have been confirmed. These properties are only linked by a nutrient found in eggs, Lutein, which is thought to have beneficial effects on the retina and inhibit cataract.

This is because some studies have shown that taking lutein may reduce the risk of developing cataracts and other age-related eye ailments such as macular degeneration, glaucoma, diabetic retinopathy. Blurred vision and dry eyes.

Lose weight
Eating eggs as part of your meal may help you feel full longer and eat less. Because eggs contain fats and proteins that can increase the feeling of fullness. According to a study of 25 women aged 25-60 years, the group fasted the night before the experiment. The next day, eat breakfast mainly with eggs or bagels. Followed by lunch 3.5 hours later. It turned out that during lunch, the group who ate the egg breakfast felt more full and had significantly less lunch than the other group.

As well as another larger study over the next several years, 152 male and female volunteers were either overweight or obese. They were given a breakfast consisting of 2 eggs (340 calories) at least five days a week for 8 weeks compared to the other group who ate the bagels. It found that those who ate eggs had a 61 percent lower BMI, weight loss of more than 65 percent, and waist circumference more than 34 percent including body fat mass that was 16 percent more than the other group, the researchers concluded that eating eggs at breakfast with the control of energy from food can contribute to weight loss.

Increase muscle strength and size
Eggs are one of the high-protein dishes. But the economical price that those who want to build muscle choose to eat. Because it is believed to help strengthen muscles as well. For this study of the effectiveness of eggs, studies in which participants consumed 15 grams of egg white (75 calories) and another group at 17.5 grams of starch (78 calories) daily before exercise. Exercise for 8 weeks.

The results suggest that exercise, along with eating protein from egg whites or carbohydrates, is likely to help increase fat-free muscle mass and increase specific muscle strength. But when compared with the carbohydrate eating group, Egg white protein does not increase the overall health of the body. For this benefit of protein, further studies may be needed that may take longer trials or increase the protein content of egg whites to compare the results as well as other benefits of eggs.

In a study in Type-2 diabetic, patients were able to switch the diet into two phases, with the first 12 weeks eating a diet consisting of two eggs a day and the other 12 weeks eating no eggs. Compared to the two phases, it was found that eating eggs every day during this period did not reduce blood sugar levels in people with diabetes. However, it was only a small trial of 34 people with type 2 diabetes, so it was not possible to conclude that eating eggs was effective and really good for treating diabetics.

Tips for eating eggs in a safe and healthy way
Because eggs are foods that are high in cholesterol. People with high cholesterol who should control their diet should limit their intake and follow their doctor’s advice about eating eggs. In addition, those who have never had a blood lipid test should have cholesterol and saturated fat levels checked. In order to be careful and to control eating behavior properly.

In this regard, eating eggs for maximum health benefits has the following cooking methods and quantities.

  • Eggs should be kept in the refrigerator at the appropriate temperature.
  • It is thoroughly cooked to kill bacteria in eggs that can be harmful to the body, such as Salmonella. That can lead to severe stomach pain or diarrhea or if you don’t want it to overcook, using low heat can kill bacteria as well.
  • If you want to eat eggs that are not cooked, always use pasteurized eggs.

In most cases, healthy individuals can eat one egg every day but should be able to control the amount of cholesterol they receive in other foods. Because the eggs alone are considered to have high levels of cholesterol already. Especially patients with heart disease, diabetes, or people with high blood cholesterol should choose to eat small or medium eggs, which contain less cholesterol. and eating no more than 3 egg yolks per week, the egg whites do not have cholesterol. You can eat it without worry.

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