Eggs may be a weekend dietary staple in your household but they actually hold a wealth of health benefits according to recent research. Find out more about this and other recently published nutritional studies in this weeks Nutrition News here.
The health benefits of eggs
Eggs, a rich source of protein and essential vitamins, can be a healthy addition to any diet when consumed in moderation but proper preparation and cooking are crucial to maximise their benefits and ensure safety.
Historically, eggs have been a dietary staple for thousands of years, with chicken eggs being the most commonly consumed. They are affordable and readily available, making them a dietary mainstay worldwide. Eggs contain essential vitamins and minerals that support a healthy diet. Despite past controversies about their cholesterol content, current research supports the health benefits of moderate egg consumption.
A 2023 review, reported in the article Everything you need to know about eggsâ highlights eggs as a nutritious food offering numerous health benefits:
Muscle Strength: The protein in eggs aids in maintaining and repairing body tissues.
Brain Health: Essential vitamins and minerals in eggs support brain and nervous system function.
Energy Production: Nutrients in eggs help the body produce energy efficiently.
Immune System Support: Vitamin A, vitamin B12, and selenium in eggs bolster immune health.
Heart Health: Choline in eggs helps break down homocysteine, reducing heart disease risk.
Healthy Pregnancy: Folate in eggs can prevent congenital disabilities like spina bifida.
Eye Health: Lutein and zeaxanthin in eggs prevent age-related macular degeneration.
Weight Management: Protein in eggs promotes satiety, helping reduce overall calorie intake.
Skin Health: Vitamins and minerals in eggs support healthy skin and tissue integrity.
A large boiled egg provides 77.5 calories, 6.3 grams of protein, and essential nutrients including vitamin A, vitamin D, vitamin E, vitamin K, B vitamins, iron, and omega-3 fatty acids. Most fats in eggs are unsaturated, contributing to their health benefits without significantly impacting blood cholesterol levels.
Eggs are versatile and can be prepared in various ways, including poaching, boiling, scrambling, frying, and baking. Ensure that eggs are cooked until yolks are firm and dishes reach an internal temperature of 70 °C to avoid the risk of salmonella.
In summary, eggs are a nutritious, versatile food that, when properly handled and cooked, can be a valuable part of a balanced diet.
The link between vitamin D and hormone balance
Vitamin D3 plays a crucial role in numerous bodily functions, including bone mineralisation, cell growth regulation, and immune and neuromuscular functions. This article explores its impact on hormonal balance and its association with various health issues, including infertility.
Vitamin D was first recognised in the 20th century as a prohormone. The most significant forms for human health are vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol), primarily synthesised in the skin via sunlight exposure. Upon exposure, 7-dehydrocholesterol in the skin converts to D3, which is then transformed into 25-hydroxyvitamin D (25(OH)D) in the liver. The kidneys further convert this into the active form, calcitriol (1α,25-dihydroxy vitamin D3), essential for calcium-phosphate metabolism and bone health.
Vitamin D's interaction with the thyroid and parathyroid hormones is vital for calcium and bone homeostasis. It enhances calcium absorption in the intestines, reduces calcium excretion in the kidneys, and regulates osteoclast activity, crucial for bone maintenance. Additionally, vitamin D modulates immune cells, promoting anti-inflammatory cytokines and inhibiting proinflammatory ones, thereby influencing thyroid disorders like Hashimotoâs thyroiditis and Gravesâ disease.
In males, vitamin D influences the production of steroid hormones, including testosterone. Studies, such as those reported in the article “The Role of Vitamin D in Hormonal Balanceâ show a positive correlation between serum 25(OH)D levels and testosterone, with vitamin D deficiency linked to lower testosterone levels. Vitamin D has been observed to support testosterone levels, highlighting its potential role in male fertility.
For females, vitamin D affects oestrogen and progesterone levels, impacting menstrual regularity, menopause, fertility, and pregnancy. Deficiency in 25(OH)D is associated with adverse maternal and foetal outcomes, such as gestational diabetes and preeclampsia. Women with polycystic ovary syndrome (PCOS) often exhibit vitamin D deficiency, which affects insulin resistance and androgen levels. Supplementation with vitamin D and calcium has shown promise in supporting normal fertility and managing PCOS symptoms.
In conclusion, vitamin D3 is integral to hormonal balance and reproductive health, underscoring the importance of maintaining adequate levels through sunlight exposure, diet, or supplementation. Further research is essential to fully understand its therapeutic potential in addressing fertility and hormonal disorders.
Mediterranean diet and Omega 3 for skin health
Omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are essential nutrients known for their anti-inflammatory properties. These properties include reducing pro-inflammatory cytokines, eicosanoids, and insulin-like growth factor-1. This suggests that omega-3 fatty acids have the potential to alleviate acne severity, especially in individuals with deficiencies.
In a recent study, titled Exploring the potential of omega-3 fatty acids in acne patients: A prospective intervention study, researchers aimed to elevate EPA and DHA levels in acne patients through dietary intervention and supplementation, and to observe the clinical effects. Over 16 weeks, 60 patients not using prescription medication—23 with acne comedonica (AC) and 37 with acne papulopustulosa (AP)—followed a Mediterranean diet while receiving oral algae-derived omega-3 fatty acid supplements. The supplementation consisted of 600 mg DHA/300 mg EPA in weeks 1–8, and 800 mg DHA/400 mg EPA in weeks 8–16.
Throughout the study, blood levels of EPA and DHA were monitored using the HS-omega 3 index ®, which represents the percentage of EPA and DHA among total identified fatty acids in erythrocytes. The target range for this index is 8%-11%, with a deficit defined as below 8%, and a severe deficit as below 4%. Clinical assessments and standardized questionnaires were also administered at four visits (V1–V4).
At the studyâs outset, a staggering 98.3% of patients exhibited an EPA/DHA deficit. However, the mean HS-omega 3 index ® significantly increased from 4.9% at V1 to 8.3% at V4 (p < 0.001). Patients with AC showed higher indices than those with AP at V4 (p = 0.035). Both inflammatory and non-inflammatory acne lesions improved notably (p < 0.001). While four patients reported a worsened self-perception of appearance, the overall quality of life improved markedly (p < 0.001), especially among AP patients.
The study also identified dietary triggers more clearly than beneficial foods, with a significant reduction in the intake of cow's milk and dairy products (p < 0.001). Patient compliance with the dietary regimen was high, and no adverse events were reported.
The findings indicate that many acne patients have a deficiency in omega-3 fatty acids, which can be effectively addressed through a Mediterranean diet and algae-derived omega-3 supplementation. Achieving target omega-3 levels led to a significant reduction in acne severity, demonstrating the potential benefits of dietary and supplemental intervention in managing acne and supporting overall skin health.
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Alison is the Founder of Metabolics who writes about Metabolics updates, events and natural healthcare. Her experience and passion for natural supplements and healthcare comes from her years of experience as a practising osteopath, having founded Metabolics in her search for high quality, natural products in her own work. Alison has been a qualified and practising Osteopath since 1981 and regularly gives seminars on a range of healthcare subjects to the wider practitioner community helping share her knowledge and experience.
