Professor says egg consumption may actually help guard against development of chronic diseases

This study was published in the Journal of the American College of Nutrition 2000 Oct;19(5 Suppl):556S-562S

 

Study title and authors:

Nutritional contribution of eggs to American diets.

Song WO, Kerver JM.

Food and Nutrition Database Research Center, Department of Food Science and Human Nutrition, Michigan State University, East Lansing 48824-1224, USA. song@pilot.msu.edu

 

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/11023007

Professor Won Song and her team from Michigan State University assessed the nutritional significance of eggs in the diet. The nutrient intake and egg intake was analysed from 27,378 subjects. The subjects were divided into two groups:
(i) Those who consumed eggs (egg consumers).
(ii) Those who did not consume eggs (non consumers).

The study found:
(a) The daily intake of vitamin A was 10.4% higher in egg consumers compared to non consumers.
(b) The daily intake of vitamin B6 was the same in egg consumers compared and non consumers.
(c) The daily intake of Folate was 8.1% higher in egg consumers compared to non consumers.
(d) The daily intake of vitamin B12 was 29.1% higher in egg consumers compared to non consumers.
(e) The daily intake of vitamin C was 6.7% higher in egg consumers compared to non consumers.
(f) The daily intake of vitamin E was 17.9% higher in egg consumers compared to non consumers.

Professor Song notes: "Our study shows, eggs contain many nutritionally beneficial components that would be ingested in lower amounts if eggs were reduced or eliminated from the diet" and "egg consumption may actually help guard against development of chronic diseases, rather than promote them" and concludes "Results of our study indicate that eggs make important nutritional contributions to the American diet ... and also adds to the growing body of literature which supports the nutritional benefits of eggs".

Egg consumption should be promoted

This studt was published in Nutrition and Metabolism 2006 Jan 6;3:6

 

Study title and authors:

Plasma LDL and HDL characteristics and carotenoid content are positively influenced by egg consumption in an elderly population.

Greene CM, Waters D, Clark RM, Contois JH, Fernandez ML.

Department of Nutritional Sciences, University of Connecticut, Storrs, CT 06269, USA. christine.greene@uconn.ed

 

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/16398934

 
The reseachers of the study note that the habitual consumption of eggs has been shown to provide many nutritional benefits such as higher daily intakes of vitamins C, E and B12, in addition to folate. Deficiencies in these vitamins have been associated with increased risk of cancer, cardiovascular disease and Alzheimer's disease. Therefore, the addition of eggs to the diet could actually prevent disease development, particularly in an older age demographic who are at elevated risks for the onset of chronic diseases. Additionally, current research has shown that eggs supply a significant amount of the carotenoids lutein and zeaxanthin, which have been linked to the prevention of age-related macular degeneration, the most common cause of blindness in those over the age of 60. On average, each egg yolk contains 292 μg of lutein and 213 μg of zeaxanthin, along with 0.7 mg vitamin E, 0.5 mcg vitamin B12, and 23.5 mcg folate, all in a highly bioavailable food matrix.
 
The study investigated the effects of egg consumption on cholesterol subclasses and levels of carotenoids. The study included 42 men and women, aged 50 to 80, who were assigned to either:
(i) Three eggs per day (640 mg cholesterol per day) (egg diet).
(ii) An equal volume of cholesterol-free egg substitute (0 mg cholesterol per day) (egg free diet).
 
The participants were further classified by the change in their cholesterol levels after egg consumption:
(iii) Those who had an increase in cholesterol levels of over 2.2 mg/dL (.056 mmol/L) for each additional 100 mg of dietary cholesterol were classified as hyper-responders.
(iv) Those who had an increase in cholesterol levels below 2.2 mg/dL (.056 mmol/L) for each additional 100 mg of dietary cholesterol were classified as hypo-responders.
 
The study found:
(a) Hyper-responders had higher levels of both low density lipoprotein (LDL) cholesterol and high density lipoprotein (HDL) cholesterol after the egg diet.
(b) After the egg diet, hyper-responders had larger less atherogenic LDL cholesterol particle size and larger healthier HDL cholesterol particle size, with no significant difference in the total number of LDL or HDL particles.
(c) Levels of LDL cholesterol and HDL cholesterol did not differ between the egg diet and egg free diet for the hypo-responders.
(d) Both hyper-responders and hypo-responders had an increase in lutein levels and zeaxanthin levels after the egg diet.
(e) Hyper-responders had higher levels of both lutein and zeaxanthin than hypo-responders after the egg diet.

The data from the study shows the significant increase in the larger LDL and HDL particles for hyper-responders, suggests egg consumption gives a protective effect from cardiovascular diseases. In addition, the increase in lutein and zeaxanthin levels following egg consumption may provide a valuable source of carotenoids in the diet.

The researchers conclude: "This study suggests that egg consumption may be permitted, and perhaps promoted".

Egg yolk is a highly bioavailable source of lutein and zeaxanthin

This study was published in the American Journal of Clinical Nutrition 1999 Aug;70(2):247-51

 

Study title and authors:

Lutein and zeaxanthin concentrations in plasma after dietary supplementation with egg yolk.

Handelman GJ, Nightingale ZD, Lichtenstein AH, Schaefer EJ, Blumberg JB.

Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University, Boston, MA, USA. Handelman_lp@hnrc.tufts.edu

 

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/10426702

The lead researcher of the study, Dr Garry Handelman from Tufts University Boston, notes that lutein and zeaxanthin have been identified as carotenoids that accumulate in the macular region of the human retina that may play a role in the prevention of age-related macular degeneration and some forms of cancer.

The study sought to determine whether levels of lutein and zeaxanthin are elevated after consumption of egg yolks. The study included 11 men and women who firstly consumed diets without any egg yolks for 4.5 weeks, and secondly consumed similar diets with the addition of 1.3 egg yolks per day for another 4.5 weeks.

The study found:
(i) The diets containing egg yolks raised levels of lutein by 39% compared to the diets containing no egg yolks.
(ii) The diets containing egg yolks raised levels of zeaxanthin by 128% compared to the diets containing no egg yolks.

Dr Handelman concluded: "Egg yolk is a highly bioavailable source of lutein and zeaxanthin".

Lutein bioavailability from eggs are higher than that from other sources such as supplements and spinach

This study was published in the Journal of Nutrition 2004 Aug;134(8):1887-93

 

Study title and authors:

Lutein bioavailability is higher from lutein-enriched eggs than from supplements and spinach in men.

Chung HY, Rasmussen HM, Johnson EJ.

Jean Mayer U.S. Department of Agriculture Human Nutrition Research Center on Aging at Tufts University, Boston, MA 02111, USA.

 

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/15284371

Chung notes that lutein may be protective against diseases such as age-related macular degeneration.

This study investigated the bioavailability from four sources; (i) lutein supplement, (ii) lutein ester supplement, (iii) spinach, (iv) eggs. The study included ten men who were administered one of the four lutein doses for nine days.

The study found:
(a) Lutein levels rose by 323.4% in the egg consumers.
(b) Lutein levels rose by 140.1% in the spinach consumers.
(c) Lutein levels rose by 82.1% in the lutein supplement consumers.
(d) Lutein levels rose by 81.9% in the lutein ester supplement consumers.

The researchers concluded that lutein bioavailability from eggs are significantly higher than that from other sources such as lutein, lutein ester supplements, and spinach: And that eggs may decrease the risk of certain diseases such as age-related macular degeneration.

Consuming eggs significantly increases levels of lutein and zeaxanthin

This study was published in the Journal of Nutrition 2006 Oct;136(10):2519-24

 

Study title and authors:

Consumption of one egg per day increases serum lutein and zeaxanthin concentrations in older adults without altering serum lipid and lipoprotein cholesterol concentrations.

Goodrow EF, Wilson TA, Houde SC, Vishwanathan R, Scollin PA, Handelman G, Nicolosi RJ.

Center for Health and Disease Research, Department of Clinical Laboratory and Nutritional Sciences, University of Massachusetts Lowell, MA 01854, USA.

 

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/16988120

The lead author of the study, Elizabeth Goodrow, notes that lutein and zeaxanthin accumulate in the macular pigment of the retina, and are reported to be associated with a reduced incidence of age-related macular degeneration. A rich source of lutein and zeaxanthin in the American diet is the yolk of chicken eggs.

The objective of the study was to investigate the effect of egg consumption on the levels of lutein, zeaxanthin and cholesterol in individuals over 60 years of age. The study included 33 men and women who consumed one egg per day for five weeks.

The study found:
(a) Levels of lutein increased by 26% after five weeks of consuming one egg per day.
(b) Levels of zeaxanthin increased by 38% after five weeks of consuming one egg per day.
(c) Cholesterol levels were not affected throughout the study.

The findings of the study show that consuming one egg per day significantly increases levels of the carotenoids lutein and zeaxanthin.

Eggs may reduce the risk of cardiovascular disease and type two diabetes by increasing the levels of lutein and zeaxanthin

This study was published in Food and Function 2013 Jan 31;4(2):213-21

 

Study title and authors:

Egg intake improves carotenoid status by increasing plasma HDL cholesterol in adults with metabolic syndrome.

Blesso CN, Andersen CJ, Bolling BW, Fernandez ML.

Department of Nutritional Sciences, University of Connecticut, Storrs, CT 06269, USA. maria-luz.fernandez@uconn.edu.

 

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/23128450

The lead researcher of the study, Christopher Blesso from the University of Connecticut, notes that

metabolic syndrome is associated with reductions in levels of the carotenoids; lutein and zeaxanthin.

The objective of this study was to compare the effects of eggs (including the yolk) with yolk-free egg substitute on carotenoid levels in participants with metabolic syndrome. The study included 37 patients who consumed as part of a carbohydrate-restricted diet for 12 weeks either:
(i) Three whole eggs per day (yolk group).
(ii) The equivalent amount of yolk-free egg substitute (yolk free group).

The study found:
(a) The yolk group had significant increases in levels of lutein, zeaxanthin, and beta-carotene, while the yolk-free group had increases in levels of beta-carotene only.
(b) In the yolk group, levels of lutein and zeaxanthin were significantly increased in high density lipoprotein cholesterol and low density lipoprotein cholesterol.

In patients with metabolic syndrome, egg yolks may represent an important food source to improve their carotenoid levels and reduce their risk of cardiovascular disease and type two diabetes.

Addition of chicken liver to rice or maize based meals, results in large increases of bioavailable iron and zinc

This post includes a synopsis of a study published in Maternal and Child Nutrition 2005 Oct;1(4):263-73 and a recipe for chicken liver spread.

Study title and authors:
Household dietary strategies to enhance the content and bioavailability of iron, zinc and calcium of selected rice- and maize-based Philippine complementary foods.
Perlas LA, Gibson RS.
Food and Nutrition Research Institute, Department of Science and Technology, Bicutan, Taguig, Metro Manila, Philippines. lap@fnri.dost.gov.ph

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/16881908

Books:

Perlas notes that Philippine foods are predominantly plant-based, with a low content of readily available iron, zinc, and calcium, and a relatively high amount of phytate, which is a potent inhibitor of mineral absorption.

The study compared the iron, zinc, and calcium content, and estimated iron and zinc bioavailability of rice- and maize-based Filipino foods prepared in various ways. (i) with soaking. (ii) without soaking (iii) and/or enrichment with chicken liver, egg yolk, small soft-boned fish, and mung bean grits.

The study revealed:
(a) Addition of chicken liver, followed by egg yolk, resulted in the greatest increases in iron and zinc content for both the rice- and maize-based foods.
(b) Addition of small dried fish with bones had the greatest effect on calcium.
(c) Phytates were reduced by soaking.

Perlas concludes: Enrichment with animal protein or soaking has the potential to enhance the content of absorbable iron, zinc, and probably calcium to varying degrees in rice- and maize-based Philippine foods.

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Recipe of the day

Chicken liver Spread

Ingredients:

Chicken Livers

1 1/2 lbs. of chicken livers, trimmed
1 large yellow onion, chopped
2 cloves of garlic, peeled and sliced
1 stick of butter
3/4 cup of dry white wine, or dry vermouth
2 hard cooked eggs, quartered
1 tbsp. of dry sherry or brandy
1 big handful of parsley, washed and coarsely chopped
several grinds of black pepper, more is better
1 and 1/2 teaspoons of coarse salt
1/2 teaspoon of freshly grated nutmeg
pinch of allspice
pinch of cumin
minced chives for garnish

Instructions:
In a saucepan, heat 1/2 stick of butter just to the sizzle stage, add livers, onion, garlic and wine.

Cover pan and reduce heat to low and poach the livers 20 minutes or so.

You want them cooked and moist, not dry. The onions and garlic should be soft but not brown.

In a food processor, process the livers and pan juices until coarsely chopped.

Add parsley, eggs, brandy, seasonings, remaining 1/2 stick of butter (softened, not melted).

Process until as smooth as you want.

Taste and adjust for salt. You want to overseason a little because then it chills the flavors tend to mellow out.

Chicken Liver Spread