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An Overview of the Nutritional Role of Eggs in the Diet

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An Overview of the Nutritional Role of Eggs in the Diet An Overview of the Nutritional Role of Eggs in the Diet Report prepared by Ms. Edel Duffy B.Sc. (Dietetics) & Dr. Sinéad McCarthy Ph.D. (Nutrition) on behalf of Bord Bía 1 Table of Contents Abbreviations…………………………………………………………………………… 4 Nutrition Value of Eggs….……………………………………..……………... 5 Nutrients in detail………………………………………………….……………... 7 Macronutrients…………………………………….……………….………………... 7 Calories…………………..………………………………………………….………………... 7 Cholesterol……………………………………………………………….…………………... 7 Protein………………………………………..………………………………………………... 8 Micronutrients ………….………………………………………………….………... 8 Vitamin A………………………………………………………………………….…………... 8 Vitamin D………………………………..………………………………………….………... 8 Vitamin E…………………………………………..………………………………….……... 9 Vitamin B12…………………………………………………………………………………... 9 Vitamin B6…………………………………………………………………………………….. 9 Thiamin…………………………………..…………………………………………….……... 9 Folate……………………………………………………………………………………………………………….. 10 Riboflavin…………………………………………………………………………………………………………. 10 Iron…………………………………………………………………………………………………………………… 10 Selenium……………………………………………………..…………………….………... 11 Zinc……………………………………………….………………………………………..…... 11 Choline………………………………….………………………………………..…………... 11 Lutein and Zeaxanthin…………………….…………………………….………………... 12 Eggs and the life-stages…………………………………….………………... 12 Infants: …………………………………………………..…………………………………... 12 Childhood……………………………………..…………….………………………………... 13 Adults………………………………………..……………………….………………………... 14 Pregnant Mothers……………………………………………….…………………………... 14 Nursing Mothers…………………….…………………………….………………………... 15 Elderly………………………………………..………………………………………………... 15 Future of nutrition and eggs………………………………………………... 16 Functional Eggs………………………………………………………….…………………... 16 2 Designer eggs………………………….……………………….…………………………... 17 Omega 3-enriched eggs…………………………………………………………………... 18 Selenium enriched eggs……………….………………………………………………….. 20 Lutein enriched eggs……………………………………………………………..………… 21 Folic acid enriched eggs………………….……………………….……………………... 21 Vitamin D ……………………………………………………….……………………….…... 21 Other Interesting facts about eggs……….…………………………... 22 Dioxins ………………………………………………….…………………………..………... 22 Cholesterol content of different eggs………………………………….……………... 22 Patterns of Egg Consumption ……………………………………………... 23 Eggs as a healthy alternative in the diet…………………………... 26 Eggs and Cholesterol……………………………………………………………… 27 History of Cholesterol……………………………..……………………………………... 27 Role of cholesterol in the Diet…………………………………………………………... 28 Dietary Cholesterol……………….………………………………………………………... 28 Egg consumption & cholesterol…………………………...…………………………... 29 Recommendations & Conclusions….…………………………………... 35 References……………………………………………………………………………….. 36 3 Abbreviations CHD Coronary Heart Disease CHO Carbohydrate CVD Cardiovascular Disease DHA Docosahexaenoic acid EFSA European Food Safety Authority EPA Eicosapentaenoic acid FSA Food Standards Agency of the United Kingdom FSAI Food Safety Authority of Ireland GI Glycaemic Index HDL High Density Lipoprotein IUNA Irish University Nutrition Alliance kCal Kilocalories LDL Low Density Lipoprotein LNA Linolenic Acid NCFS National Children‘s Food Survey NDNS National Diet and Nutrition Survey NSIFCS North South Ireland Food Consumption Survey NTD Neural Tube Defect PCB Polychlorinated biphenyls PUFA Polyunsaturated Fatty Acid RDA Recommended Daily Allowance RNI Recommended Nutrient Intake SD Standard Deviation Se Selenium 4 Nutrition Value of Eggs Hen‘s eggs have been used as a food by human beings since antiquity. Compared with the egg, no other single food of animal origin is eaten by so many people all over the world and none is served in such a variety of ways (Surai & Sparks, 2001). As well as being highly popular, eggs are a highly nutritious food. One large egg provides 6.5g of protein; about half of this protein is in the egg white. Egg white is considered an ideal protein- the one by which all others are measures- because it contains all the essential amino acids in correct proportions for human nutrition (Meister, 2002). However, protein is found in both the white and the yolk. Of the total fat in eggs, over half is unsaturated fat. Eggs are also a significant source of iron, riboflavin, folate and vitamins B12, D and E. The iron in egg yolks, like the iron in meat, is highly bioavailable; therefore eggs may be an important source of iron in the diet of individuals who are deficient in iron and also lacto-ovo- vegetarians. Most of the nutrients found in eggs are found in the yolk. The yolk contains all the fat-soluble vitamins (A, D and E) and most of the other vitamin and minerals. About the only nutrient not found in egg is vitamin C. In a survey in the USA, it was shown that eggs contributed 10-20% of daily intake of folate and 20-30% of daily intake of vitamins A, E and B12 (Song & Kerver, 2000). Data from the NHANES III study showed that intakes of many nutrients were higher among egg eaters than among people who don‘t eat eggs, and that egg eaters were less likely to have diets that were inadequate in various nutrients (Song & Kerver, 2000). In the newly published food pyramid by the Health Promotion Unit of the Department of Health and Children (Health Promotion Unit, 2005) eggs are part of the protein rich food group —Meat, Fish, Eggs and Alternatives“. Two portions of this food group are recommended per day. One egg is equivalent to one ounce of meat. 5 Table 1: Composition of an egg Nutrient Quantity per egg1 Daily Requirement2 % of daily requirement Calories 76 kcals 2500kcals 3% Total fat 4.7g Saturated fat 1.6g Cholesterol 196mg 300mg 65% Protein 6.5g 52.5g 12% Vitamin A 95 ug 700ug 14% Vitamin D 0.9ug 0-10ug Vitamin E 0.56mg Vitamin B12 1.25ug 1.4ug 90% Vitamin B6 0.06mg 0.79mg 8% Folate 25ug 300ug 8% Thiamin 0.05mg 1.1mg 5% Riboflavin 0.24mg 1.6mg 15% Phosphorous 100mg 550mg 18% Zinc 0.65mg 9.5mg 7% Iron 0.95mg 10mg 10% Selenium 0.55ug 55ug 1% Choline 280mg** Lutein 150-250mg** Zeaxanthin 200mg** 1 Average weight of egg is 50g (based on Food Portion Sizes published by the Ministry of Agriculture, Fisheries and Food, 2nd Edition 1997). The composition of an egg is based on analysis published in McCance & Widdowson‘s, the composition of foods, 6th edition. **No data on the content of these compounds in eggs were available in McCance and Widdowson‘s 2002, therefore were taken from the literature (Meister, 2002). 2 Requirements of an adult male based on the Recommended Dietary Allowances for Ireland 1999. Food Safety Authority of Ireland. 6 Nutrients in detail 1. Macronutrients Calories An average egg has an energy value of 76 kilocalories and the consumption of one egg daily would contribute only 3% of the average requirement of an adult man and only 4% for an adult woman. Due to the low calorie content of eggs and the large amount of nutrients they provide they are often referred to as nutrient dense foods. A nutrient dense food is one that provides a relatively high proportion of a person‘s daily need of essential nutrients while supplying only a small proportion of the daily need for calories. For good nutrition, most of a person‘s daily food intake should consist of nutrient dense foods. Although eggs are not an unusually rich source of any one nutrient they provide substantial amounts of a range of nutrients and therefore can be termed a nutrient dense food. Cholesterol Cholesterol and lecithin are fat-like substances and are essential to the structure and function of all cells in the body. Cholesterol helps to maintain the flexibility and permeability of cell membranes and is also a raw material for the fatty lubricants that help to keep the skin supple. Cholesterol is essential for the production of sex hormones, cortisol, vitamin D and bile salts. Lecithin is involved in general lipid transportation in the blood and in the metabolism of cholesterol 7 Protein Eggs are an excellent source of protein. Egg protein is of high biological value as it contains all the essential amino acids needed by the human body (www.nutritionandeggs.co.uk). Eggs therefore complement other food proteins of lower biological value by providing the amino acids that are in short supply in those foods. 12.5% of the weight of the egg is protein and it is found in both the yolk and the albumen. Although protein is more concentrated around the yolk, there is in fact more protein in the albumen. 1. Micronutrients Vitamin A Vitamin A is essential for vision in dim light, for maintenance of mucous membranes and for skin and growth. It sources include egg yolk, fortified margarine, butter, milk, liver and fatty fish. Deficiency can lead to reduced night vision, loss of sight through gradual damage to the comea and lowered resistance to infection. As vitamin A is fat-soluble and not excreted in the urine excess is stored in the liver and toxicity can occur (www.nutritionandeggs.co.uk). Vitamin D Vitamin D promotes calcium and phosphate absorption from food and is thus essential for bones and teeth. Sources include egg yolk, sunshine, oily fish, fortified margarine and breakfast cereals. Deficiency can lead to failure of bones to grow and calcify leading to rickets in children and osteomalacia in adults. 8 Again vitamin D is fat-soluble and excess can be toxic (www.nutritionandeggs.co.uk). Vitamin E Vitamin E acts as an antioxidant in the body and protects cell membranes from damage by oxidation. Sources include egg yolk, vegetable oils, nuts, vegetables and cereals. Deficiency can occur in premature infants or due to malabsorption. Excess effects are unknown (www.nutritionandeggs.co.uk). Vitamin B12 Vitamin B12 is necessary
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