Photo by Jane Trang Doan
The Unseen Benefits of Your Morning Scramble
Imagine this: Your morning ritual of scrambling eggs might be doing more than just keeping your stomach from growling before lunchtime. It could be fortifying your very bones.
A recent study has unveiled a fascinating correlation: the consumption of whole eggs is associated with an increase in bone mineral density among the U.S. population. This intriguing piece of research saw the light of day in January, in the esteemed journal Food and Function.
For ages, foods rich in calcium like leafy greens and dairy products have been hailed as the champions of bone health. But they're not the only players in the game. This fresh research could potentially elevate eggs to the status of a dietary ally in the battle against osteoporosis, a condition characterized by weak bones.
Dr. Weihong Chen, the lead author of the study and the head of the Department of Occupational and Environmental Health at Huazhong University of Science and Technology, shared some insights with Health. "This isn't the first rodeo for eggs when it comes to bone health," she said.
In fact, a preprint scoping review that was published in October had already called for more evidence on the topic. It suggested that eggs might be a viable strategy to enhance bone density and reduce the risk of fractures, particularly among the elderly. Other research, such as a 2021 study featured in the Journal of Midlife Health, has also drawn a connection between the consumption of whole eggs and stronger bones, as Dr. Chen highlighted.
However, the study conducted by Dr. Chen and her team might carry more weight than its predecessors. Why, you ask? Well, to the best of her knowledge, it involved a larger pool of participants.
So, what do experts have to say about this new study? And how exactly might eggs help shield you from osteoporosis? Let's delve deeper.
A Comprehensive Study on Eggs and Bone Density
Unraveling the intricate relationship between the humble egg and the robustness of our bones, Dr. Chen and her team embarked on a comprehensive study. This study was no small feat, encompassing over 19,000 individuals who had previously participated in the National Health and Nutrition Examination Survey. This longitudinal study has been diligently collecting data since the early 1960s, but for this particular investigation, the researchers focused on data from 2005–2010, 2013–2014, and 2017–2018.
The researchers had a treasure trove of information at their disposal, including the participants’ bone mineral density (BMD) and their responses to surveys about egg consumption. The analysis was revealing: those who consumed at least 3.53 ounces of whole eggs daily, equivalent to about two large eggs, had significantly higher BMD levels in their femurs and spines.
BMD is a crucial measure of the calcium and other minerals present in the bones. A low BMD is a red flag for osteoporosis, a condition where the bones become less dense and more prone to fractures.
As we journey through life, we inevitably lose more bone than we build, especially as we grow older. This makes the elderly more susceptible to osteoporosis. In particular, older women may be more at risk due to the drop in estrogen levels after menopause, as estrogen plays a key role in building and maintaining healthy bones.
However, the risk of osteoporosis isn’t solely dictated by age and gender. A myriad of other factors come into play, including inadequate nutrition, a sedentary lifestyle, smoking, excessive alcohol consumption, and long-term use of certain medications like corticosteroids. All these can contribute to the risk of developing weak, brittle bones.
The Unexpected Role of Eggs in Bone Health
Eggs, a breakfast staple known for their low-calorie count and moderate protein content (around 6 grams per large chicken egg), might not be the first thing that comes to mind when considering bone health. After all, they're not exactly calcium powerhouses, providing just 24 milligrams, or about 2% of the recommended daily intake for adults.
However, a recent study published in Food and Function suggests that eggs might have a hidden ace up their sleeve. It appears that eggs can activate a group of enzymes in the body known as alkaline phosphatase, which can fortify bones.
"Alkaline phosphatase (ALP) is a group of enzymes found mainly in the liver, bones, kidneys, and so on. It's a biomarker of bone metabolism and isn't a part of the egg," explained Dr. Chen. "The consumption of whole eggs could influence the production of ALP, which significantly affects the bone mineral density of both the femur and lumbar spine."
The researchers discovered that ALP's role accounted for approximately 72% of the effect eggs had on bone density in the femur and 83% in the lumbar spine.
"This implies that a substantial portion of the benefits of egg consumption on these bone areas is due to their impact on ALP levels," said Dr. Chen.
In addition to this enzymatic effect, eggs are also packed with several nutrients that bolster healthy bones.
"Eggs contain vitamin D, which aids your body in absorbing calcium, a mineral that is essential for strong bones," Kathryn Piper, RDN, a registered dietitian nutritionist and founder of The Age-Defying Dietitian, told Health. "Moreover, eggs are loaded with protein, zinc, and other minerals that contribute to overall bone health."
In fact, the protein in eggs could be another potential reason for their bone-building prowess.
"Eggs are an excellent source of protein, and previous studies have highlighted the indispensable role of protein in calcium and phosphorus metabolism, vitamin transport, and the balance of bone remodeling," said Dr. Chen.
She also noted that egg protein contains amino acid sequences called bioactive peptides, which may offer additional benefits for bones.
Making Eggs a Part of Your Healthy Diet
For years, the humble egg has been at the center of a heated debate. The bone of contention? Its potential link to high cholesterol and cardiovascular disease. However, research has begun to paint a different picture, suggesting that eggs could indeed be a part of a heart-healthy diet. The American Heart Association has even gone as far as encouraging Americans to incorporate eggs into their daily diet as a source of high-quality protein.
"Contrary to popular belief, moderate egg consumption (around one to two whole eggs daily) doesn't significantly impact cholesterol levels in healthy individuals," added Kathryn Piper, a registered dietitian nutritionist.
However, Piper advises individuals with pre-existing high cholesterol to have a discussion with their doctor about their egg intake. In general, consuming about two eggs daily seems to enhance both heart and bone health.
When it comes to incorporating eggs into a healthy diet, the method of cooking is a crucial factor to consider.
"Boiling, poaching, or lightly scrambling eggs with minimal oil are the recommended methods," Piper suggested. "These cooking techniques maximize the nutritional benefits of eggs without the addition of unhealthy fats."
Moreover, the accompaniments to your eggs can either enhance or detract from the healthfulness of a meal.
"For a more balanced approach, pair eggs with nutrient-rich foods like vegetables, whole grains, and fruits," she added. "Consider veggie-filled omelets, avocado toast, salads, or whole-wheat sandwiches featuring eggs."
Surces: Original article.