Food that ‘subverts’ ageing

Incorporating eggs into your diet regularly is a great way to ensure you are receiving essential nutrition, which becomes even more important in your golden years. Not only do eggs offer a quick health boost due to their unique antioxidants and powerful brain nutrients, they’re also a convenient, versatile, cost-effective and delicious source of protein.

Leading dietitian and author Sharon Natoli reveals the top five reasons older Australians can enjoy eating eggs daily.

1. Eggs contain antioxidants that have been linked to improving eye health
Lutein and zeaxanthin are both antioxidants that are found in eggs and are also found in the macular region of the eye. Eating foods that contain lutein and zeaxanthin can lead to their accumulation in the retina, and as a result may help protect against age-related macular degeneration and other degenerative processes that affect the eyes.

2. Eggs are an affordable source of high-quality protein
As we age, our protein requirements increase. Meeting these increased requirements is particularly important for maintaining and building muscle. It can also assist with wound healing and immune function. An egg contains around 6-7 grams of protein, making them an ideal source of protein for older adults as they can be easily turned into a cost-effective meal.

3. Weight management
Eggs can assist with weight management as they are high in protein with relatively few calories, with one medium egg containing around just 77 calories. Their high protein content also increases feelings of satisfaction after eating and helps with appetite management by reducing the total intake of calories throughout the day.

4. Eggs have little to no effect on heart disease risk
Research has shown that including eggs in your diet regularly has little to no effect on increasing your risk of heart disease. The National Health and Medical Research Council’s Australian Dietary Guidelines advise: “There does not appear to be any increased health risks associated with consumption of eggs. There is recent evidence to suggest that consumption of eggs every day is not associated with increased risk of coronary heart disease.”

5. Eggs are very high in vitamin D
An average serve of eggs provides 82 per cent of the RDI for vitamin D, a nutrient that plays an important role in helping the body absorb calcium. This helps to sustain good bone health and muscle function as well as provide many other health benefits. Suffering from chronic low vitamin D can lead to conditions that result in bone and joint pain, as well as increase the risk of falls and bone fractures.

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Written by Sharon Natoli


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