You may know the phrase – an apple a day keeps the doctor away. Now, you will be surprised to learn what eggs can do to your brain development. No doubt, eggs are the most easily accessible foods available. But, how they can help Do ?
According to a study published in the American Journal of Clinical Nutrition, an experiment followed around 2500 Finnish men for about 22 years. It was found that those who ate at least one egg daily didn’t have a higher risk of Alzheimer’s disease or dementia.
Eggs are a superfood that contains large amounts of minerals and vitamins. In fact, one egg contains 13 vital nutrients, including zinc, iron, folate, choline, and protein. All these nutrients are essential for a healthy body. A single egg may contain approximately 6.3 grams of protein, which is equal to 13% of the daily nutritional protein requirement.
For thousands of years, people have been eating eggs. However, a controversy surfaced when it was doubted whether eggs are healthy or not. Moreover, it was also said that eggs could increase the cholesterol levels in your body. Today, it has gone past the allegations, and the current thinking is that eggs, when consumed in moderation, are healthful.
In this post, we will discuss the nutritional contents of eggs and how they are beneficial for brain development.
As per the United States Department of Agriculture (USDA), one poached or medium boiled egg weighing 44 grams can provide the following nutrients:
- Folate: 15.4 mcg
- Zeaxanthin and Lutein: 220 micrograms (mcg)
- Selenium: 13.4 mcg
- Cholesterol: 162 milligrams (mg)
- Zinc: 0.6 mg
- Potassium: 60.3 mg
- Phosphorus: 86.7 mg
- Magnesium 5.3 mg
- Iron: 0.8 mg
- Calcium: 24.6 mg
- Sodium: 189 mg
- Total fat: 4.2 grams (g), of which 1.4 g are saturated
- Protein 5.5 g
- Energy: 62.5 calories
Eggs are also a rich source vitamins K, E, B, and A, and about 12.6% of the egg’s edible part is protein. Doctors, health experts, and dietitians recommend that people ages 19 and above should consume 40-60 grams of protein each day, depending on their sex and age. This also signifies 10-35% of their daily calories.
How Do Eggs Help with Brain Development?
Research has found that providing eggs to infants may give them the essential minerals for brain growth. A research suggests that babies who ate eggs starting at six months showed considerably higher blood concentrations of choline, docosahexaenoic acid (DHA), and other biomarkers in choline pathways.
DHA is an omega-3 fatty acid that functions as the structural component of the brain, whereas choline is a nutrient that works like the B vitamin. Both nutrients play a critical role in child brain function and development.
Eggs, like milk or seeds, are designed to support the early development and growth of an infant and are, thus, rich in nutrient content. Although eggs have been consumed throughout human history, its full potential as a nutritionally complete food is yet to be recognized.
Eggs deliver their minerals and vitamins in a food matrix or holistic package that improves metabolism and absorption. During an experiment in 2015, for six months, children aged 6-9 months were consigned to receive one egg a day as opposed to a control group that did not receive eggs.
What were the results?
Biomarker concentrations and socioeconomic factors were comparable at baseline. Of infants, 31.7% were slightly deficient, whereas 11.4% of infants were vitamin B-12 deficient. The infants who received one egg per day experienced increased plasma concentrations as compared to the control group who didn’t. The findings supported the hypothesis that the infants’ early introduction to eggs significantly improved their biomarkers.
What does this mean?
With increased concern about brain health and diseases, scientists are examining how foods affect brain health. Eggs are a key part of the studies since they contain lutein and choline. These are two essential nutrients that are critical for brain growth, learning, and memory.
During fetal development, choline is responsible for brain health and development, and the process goes throughout a lifetime. In the womb, choline helps in the development of the baby’s brain and spinal cord. Unfortunately, the human body isn’t capable of producing choline adequately. So, it needs to be consumed from outside sources.
The choline intake declines with age. Low choline in the blood has been related to poor mental performance in people over 71. This indicates that having high choline intake at this stage of life could have possible health benefits.
Lutein, on the other hand, is a carotenoid, which is an essential nutrient found in eggs. Higher brain concentration of lutein is found to have a better cognitive function in older adults.
An egg is a rich source of both nutrients. Consuming eggs on a regular basis has been associated with enhanced cognitive performance in adults. Doctors advise eating the whole egg, including the yolk, where lutein and choline are found. Daily consumption of eggs from a young age can result in better cognitive performance throughout the lifespan.
Just Laid eggs are Unfertilized Brown Eggs which are rich in choline and Omega 3 fatty acids