If a few decades ago the egg was seen as a villain on the menu, it is currently emerging as one of the most complete foods and stands out in studies for its health benefits. One of the most recent studies, published in August in the journal Nutrients, shows that eggs are behind positive impacts on memory, especially among women.
Researchers at the University of California in San Diego, in the United States, evaluated data from a group of 890 individuals, 357 men and 533 women. The participants’ eating habits were scrutinized and they underwent cognitive tests.
Among the results of worka smaller decline in verbal fluency was observed over the years among women who consumed eggs. They were better able to name categories of items, such as animals, compared to those who did not like the ingredient.
Similar effects were observed in other articles. “Although scholars themselves emphasize the need for more research to confirm such findings, some substances found in food have been associated with beneficial effects on the brain,” says nutritionist Serena del Favero, from Hospital Israelita Albert Einstein.
The first that deserves mention is the hill. It is one of the B complex vitamins. Present in the yolk, it is essential for the synthesis of a neurotransmitter known as acetylcholine, which, among other functions, is involved in the regulation of learning and memory.
There is also lutein and zeaxanthin, members of carotenoids, a group of pigments with powerful antioxidant action. “These substances act to protect against oxidative stress and inflammation in the brain”, comments the nutritionist. They would, therefore, be guardians of neurons and other brain structures.
Choline, lutein and zeaxanthin are great for cognitive functions, but the egg also offers other gems. Its protein content has been one of the most popular. Even though the yolk contains a small portion, the white is a true “soup” of amino acids, little pieces of protein manufactured by nature with the function of protecting the developing embryo inside the egg.
In our body, the nutrient acts in the constitution of tissues and organs, contributing to the integrity of nails, hair and skin. It is also essential in muscle building and repair.
For all this protein richness, many people overindulge in their intake. “It is quite common, in clinical practice, to find patients who consume eggs in excessive quantities in an attempt to increase the protein intake in the diet”, says the Einstein specialist.
Exaggerations, however, do not offer additional benefits and can harm your health. “The body has a limit of protein absorption per meal”, explains the nutritionist. The amount must be determined according to each person’s profile and lifestyle.
About cholesterol
If, currently, the egg has a legion of fans, its history was not always like this. In the 1970s, it was banned from many menus because it was accused of increasing cardiovascular risk, due to its high concentration of cholesterol.
It was only in the 2000s that studies revealed that only a small part of this fatty molecule, which is essential to the body, comes from the diet – around 70% is produced in our liver. “Science has shown that, for most people, dietary cholesterol has little impact on increasing levels in the bloodstream,” says Serena del Favero.
Today it is known that excess consumption of saturated and trans fats – present in meat, coconut, stuffed biscuits, among others – can raise levels of LDL, bad cholesterol, and cause damage to the arteries.
The egg in everyday life
Now that the food is free from accusations and has so many benefits, check out some nutritionist suggestions for including it – without exaggerating, please! – in everyday life:
- At breakfast : Whether scrambled, cooked or in an omelette. “It can be combined with vegetables, such as spinach or tomatoes, to increase fiber intake”, he indicates.
- In snacks : in its cooked version it is a practical option, easy to transport and, of course, very nutritious.
- In salads : “Adding boiled eggs to salads is a way to increase the protein content of the meal and thus prolong the feeling of satiety”, he suggests.
- As an alternative to meat : “It can be used as a source of protein, especially in vegetarian meals”, he recommends.
- In culinary preparations : Recipes for pancakes, cakes, soufflés, among many others, gain more nutrients when it appears in the list of ingredients.
One thing to be careful about is to cook it well, avoiding soft yolks. This eliminates risks related to salmonellabacteria behind diarrhea and other disorders, and which cannot resist heat. It is also worth knowing the origin and paying attention to the presence of guarantee seals.
With the exception of those with allergies, and always within the context of balance, eggs are very welcome. Science guarantees.
Egg: villain or essential for health? See everything about the food
This content was originally published in Egg consumption can help improve memory, indicates research on the CNN Brasil website.
Source: CNN Brasil
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