Embrace the power of eggs and experience the beauty-enhancing effects of this age-old ingredient.
Ageing is a natural part of life, and since we’re living longer than ever, keeping attention on our nutrition and overall health becomes even more important. Here’s how eggs can play a part in keeping us healthier for longer.
We’re all getting older if we’re alive. As we do, significant changes are going on inside our bodies and brains. As we get older, experience and wisdom enrich our lives, and we also become more mindful of our health and well being. Our bodies change, but we’re living longer than ever, and we want to stay as healthy as possible for as long as possible.
To do that, keeping a close eye on our nutrition becomes more and more important.
The decreasing metabolism conundrum
As we age, our metabolic rates tend to slow, meaning we need fewer calories. At the same time, though, we need more of many important nutrients. So our food needs to be more nutrient dense overall. Here, eggs stand out as a prime example of a highly beneficial whole food that can contribute substantially to our dietary needs as we age.
Power up
Protein, as a fundamental building block of the human body, plays a crucial role in maintaining muscles, hair, nails, skin, and vital organs. Advancing age means we need more protein to sustain growth and repair, particularly in relation to muscle mass, which naturally declines as we age, especially if we’re not doing strength training to maintain it. This phenomenon, known as sarcopenia, affects a significant percentage of older people, ranging from 6% to 40%, with a higher prevalence in individuals aged 75 to 80.
There’s increasing evidence to suggest that older people may require higher protein intake than previously recommended. Aim for at least 1.6 grams of protein per kilogram of body weight; more if you’re doing regular high intensity strength training.
To achieve that, it’s useful to distribute protein intake throughout the day, incorporating eggs and other protein-rich foods into snacks and lunches. A Canadian study in 2017 found that people who balanced protein consumption throughout the day had superior muscle strength compared to those who consumed more protein during their evening meal and less at breakfast. Eggs, of course, are made for breakfast – and we have lots of great breakfast recipe ideas here.
Eggs and vitamin D
Our bone health can decline as we age, leading to increasing risk of osteoporosis and fractures. Calcium absorption diminishes with age for both genders, with women experiencing a more pronounced declines post-menopause. In the five years following menopause, women can have a particularly accelerated loss of calcium from their bones.
To mitigate this, getting good levels of calcium and vitamin D is vital. Vitamin D helps calcium absorption from foods, and eggs are one of the few dietary sources of this essential vitamin.
Boost with B12
Vitamin B12 is essential for the healthy functioning of the nervous system, blood, and brain. As we age, ensuring sufficient intake of vitamin B12 is important. Eggs serve as a great source of this vital nutrient, with two large eggs providing close to half of the recommended daily intake.
Eggs and eye health
Lutein, a significant carotenoid antioxidant, plays a vital role in eye health. It’s protective against macular degeneration, a condition that can adversely affect eyesight and lead to sight loss. Eggs are a valuable source of lutein, and research shows that consuming foods rich in lutein and another antioxidant, zeaxanthin, may be beneficial in preventing macular degeneration.
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