2 June, 2021
We don’t often get excited about exercise, especially since the pandemic started. There were many perks associated with an outdoor exercise that we miss out on while doing exercise indoors. However, as doctors have repeatedly stressed, a sedentary lifestyle could also contribute to severe Covid. So, we have little choice but to keep going. However, we also need to eat a healthy and balanced diet. Perhaps, this is where we have some chance to get eggs-cited!
Did you know that the humble Anda has some eggs-ceptional health benefits? It does remind us of that old jingle on TV, ‘ Sunday ho ya Monday, Roz khao Ande’! It appears eggs can indeed add a lot of nutrition to your diet plan, especially as you age. So, it may be a good time to include that egg into your daily diet, if it’s not already. Hatch a plan, scramble or whisk it, poach or fry it, and have an eggs-cellent diet.
All in one
Rarely do we find foods that can provide almost all of the daily nutrition requirements for seniors. While it is good to have a variety of foods that may meet the different needs, it is also possible that we may not get it all the time. Especially during a pandemic, with restrictions in place, it is quite possible, the grocery and vegetables supply is limited. You may not have as much choice as you had earlier and may have to do with what you get. So, there is a need to make sure that the diet is balanced with the limited supplies.
Eggs are available throughout the year in all parts of India, including through online delivery. Some local vendors, too, are willing to provide home deliveries. Hence, availability is not an issue with eggs, and what’s more, it helps meet almost all daily nutrition needs. It is an all-in-one kind of food that provides 9 essential nutrients. Consumption of eggs can help reduce issues like Vitamin-D deficiency, anaemia, macular degeneration, etc.
Eggs are a good source of protein, 6 gms, which is approximately 12% of the daily recommended intake. Proteins are essential for our body at any age, as they are the basic building blocks. They provide energy and repair tissues, and also add to the skeletal strength. Just eating one egg per day can go a long way in ensuring the required amount of proteins in the body.
Weakening bones and osteoporosis are common issue as we age, especially for women. Calcium is essential for maintaining bone health and even for ensuring good teeth. Many are used to taking supplements; perhaps, eating an egg daily is equivalent to a supplement. An egg contains 25 milligrams of Calcium, almost 2.6% of the daily recommended value.
One of the biggest issues of the pandemic-driven lockdowns is the lack of sunlight, and in turn, the intake of Vitamin D. Calcium and Vitamin D are linked; it is Vitamin D in the body that helps absorb the Calcium properly. Thus, while Vitamin D deficiency by itself is also an issue, it also creates other complications. One egg yolk contains around 50 IU of Vitamin D, which is very good for our bone health. Therefore, there is a double benefit to bone health by eating eggs, that of Calcium, and Vitamin D.
Vitamin B12 deficiency affects our body in many ways; immunity, energy, nervous system and heart health are just a few of those issues. It can lead to heart diseases, macular degeneration, and even breast cancer. One serving of egg can make up for as much as 33% of Vitamin B12, which could prove highly beneficial.
Omega 3 Fatty Acids
Consuming necessary amounts of Omega 3 fatty acids can help your body keep away inflammation and infections. Diseases like arthritis primarily because of inflammation can be prevented, or issues related to it can be reduced by consuming Omega 3 fats. Some evidence suggests that a diet that includes Omega 3 fatty acids can help fight cancerous tumours. Scientific evidence proves these fatty acids can prevent chronic heart diseases and even benefit conditions like Alzheimer’s.
Folate or Folic acid is another nutrient, the lack of which can cause multiple health issues. Some studies have proved that folate and Vitamin B12 can work in combination to prevent memory loss in people aged above 60 years. Deficiency also leads to anaemia, another common issue that goes undetected in Indian seniors. An egg serving contains 24% of folate, which is good enough for the daily intake recommendation.
Another reason why egg should be included in your diet is the presence of Choline in it. One egg gives you 20% of the recommended Choline intake for the day. This not only helps with inflammation reduction but also helps immensely with memory and cognition capabilities.
If food is supposed to put us in a good mood, then eggs may well add to this; eggs contain tryptophan that gets converted to serotonin, a mood-enhancing neurotransmitter. One large egg contains up to 27% of the recommended daily intake, and this can help improve our mood naturally.
Another reason for anaemia happens to be iron deficiency; an egg contains 21% Iron, which can add to our body’s energy levels. Iron is much needed for overall body growth and development, especially to make haemoglobin an important blood protein.
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