indiheritage.com

Category: Food &nutrition

  • Health benefits of eggs

     Eggs are commonly available highly nutritious food for all age groups. They are abundant sources of proteins, fats, vitamins, minerals, and bioactive compounds.

    Eggs have white gel-like substance which is called egg white and a yellowish portion called egg yolk.

    The egg white is composed mainly of water, fibrous structural proteins (ovomucins), glycoproteins (ovalbumin, protease inhibitors), antibacterial proteins (lysozyme), and peptides. Egg-white ovalbumin is an excellent source of amino-acids.

    Egg white also contains antibacterial lysozyme which boost immunity against infections. The viscous nature of egg white is due to ovomucin proteins.

    Chicken egg contains a large number of antioxidant compounds including vitamins, carotenoids, minerals, and trace elements along with egg-white proteins.

    The egg yolk is a great source of vitamin A, D, E, K, B1, B2, B5, B6, B9, and B12. Egg yolk also contains iron and zinc in high amounts.

    Egg is enriched with minerals such as phosphorus, calcium, potassium. It also contains moderate amounts of sodium. Trace elements including copper, iron, magnesium, manganese, selenium, and zinc also are included within eggs.

    Eggs are lacking fibers and carbohydrate content also is low. Egg carbohydrates are distributed between egg yolk and egg white. Glucose is the main free sugar found in the egg.

    Proteins in egg yolk include apolipoproteins, phosvitin, egg yolk globulin, and riboflavin binding protein. Proteins help bodybuilding and are used for the production of various hormones and enzymes in human body.

     Egg proteins are distributed equally between egg white and egg yolk, while lipids, vitamins, and minerals are essentially concentrated in egg yolk.

     The concentration of proteins is, on average, 12.5 g per 100 g of whole raw fresh egg.

    Nutritional value of eggs

    A medium-sized boiled egg (50 g) contains 78 kcal energy, 6.29 g protein, 0.56 g carbohydrate, and 5.3 g total fat, of which 1.6 g is saturated, 2.0 g is monounsaturated, 0.7g is polyunsaturated, and 186 mg is cholesterol.

    Eggs are good sources of vitamins thiamin, riboflavin, niacin, vitamin B6, folate, vitamin B12, vitamin A, vitamin E, vitamin D, and vitamin K. However, out of the group of all essential vitamins only vitamin C is lacking in eggs.

    B group vitamins in eggs are important for proper functioning of heart and nervous system. They also take part as cofactors in various metabolic functions of the body as co factors.

    Folates are very important for foetal development and maturation of nervous system in pregnant women.

    Carotenoids in egg yolks essential for health of eyes. The two major carotenoids in eggs are carotene and xanthophylls (lutein, cryptoxanthin , and zeaxanthin) which are highly bioavailable in egg yolk. They help to improve vision and prevent macular degeneration and cataract. They have role in prevention of cancer and atheromatous clots in carotid artery.

    Egg lipoproteins include LDL and HDL. About 98% of sterols in the egg yolk are cholesterol, and a small amount of phytosterols such as beta-sitosterol, methyl cholesterol, and sorbitol mycotoxins are also present in it [3].

    Eggs also contain active lipid components, such as unsaturated fatty acids, phospholipids, choline, and carotenoids.

    Phospholipids in eggs include phosphatidylcholine, phosphatidylethanolamine, lysophosphatidylcholine, sphingomyelin ,and some neutral lipids

    Egg yolk is also a rich source of essential fatty acids such as linoleic acid.

    Health benefits of eggs

    consumption of eggs provide numerous health benefits.

    •      Rich in antioxidants

    Egg proteins have been proved to possess antioxidants, such as phosvitin. Anti-oxidants help protect body from many chronic diseases ,particularly lifestyle diseases arising from free radical attack.

    •      Better brain health

    B group vitamins and folate in eggs help brain and nervous system health.

    • boosts heart health

    Vitamins B and minerals potassium, magnesium and calcium in eggs play major roles in maintaining the health of heart.

    • Improves bone health

    Eggs are rich sources of vitamin D and minerals such as calcium, magnesium and phosphorus which are crucial for bone health.

    • Helps brain development in foetus

     Choline plays beneficial role in foetal and neonatal brain development, as deficient choline intake during pregnancy increases neural tube defects risk in infants.

    •Improves vision

    Carotenoids are highly bioavailable in egg yolk and reduce the risk of age-related macular degeneration and cataracts. It improves vision.

    Facts about cholesterol raising potential of eggs &daily consumption

     Eggs are considered as cholesterol rich food by many. But studies point out that although eggs consumption raises both serum LDL and HDL levels, the LDL/HDL ratio remains unchanged. Therefore, the adverse effect of LDL on heart and blood vessels might be reduced by the beneficial effect of HDL.

        Amino acids such as glycine, glutamate, methionine, and cysteine in eggs play roles in regulating cholesterol metabolism. Egg yolk contains abundant unsaturated fatty acids which are good for heart health.

       Therefore, currently it is presumed that the consumption of eggs does not enhance the risk of heart diseases in healthy people. However, it is recommended that people already having cardiovascular risks such as diabetes or hypertension have to be cautious about egg intake.

    written by dr sanjana p

    References

    1.     https://pubmed.ncbi.nlm.nih.gov/22953815/

    2.     Zhang T. Egg processing. Taipei, Taiwan: Huaxiangyuan Press; 1992. [Google Scholar]

    3.     Ma M. Processing science of egg and egg products. Beijing, China: China Agricultural Press; 2006. [Google Scholar]

    4.     https://pubmed.ncbi.nlm.nih.gov/15234930/

    5.     Journal of Nutrition. 2010;140(11):1970–1976. doi: 10.3945/jn.110.127647.

    https://pubmed.ncbi.nlm.nih.gov/20844186

  • Best foods for bone health

    Healthy bones and joints are important for all age groups as they form the skeletal system of our body which help movement and support the body weight.

     Bone formation and resorption is a complex process happening with in the body and it is dependent on several factors such as nutrition, physical activity, hormones etc.

    Bone strength starts deteriorating with ageing as well as undernutrition. Menopausal and perimenopausal women are more prone to bone strength reduction and osteoporotic fractures consequent to the declining hormones. Ageing men also are predisposed to weak and fragile bones. Bone fractures are common in undernourished children and adults. To understand the role of nutrition for bones , first and foremost let me guide you through the complex processes involved in the physiology of bone formation and resorption. Simply, it defines how bones maintain their structural integrity and strength.

    Bones are constantly undergoing structural and biological change, and it is called remodeling of bones. This process continues throughout the lifespan in humans. Various factors affect this remodeling. Nutrition has a significant role in bone remodeling. Particularly, some vitamins and minerals are crucial for the development of bones.

    Vitamin D, vitamin K and minerals including calcium, magnesium, phosphorus etc. have significant role in the formation of healthy and strong bones.

    Bones are a type of specialized connective tissue with the capacity to remodel based on the needs. The primary cell forming bone is the osteoblast. Osteoblasts secrete a fluid known as osteoid, which is rich in a protein collagen. For the bone to become hard, the osteoid must undergo mineralization with minerals such as calcium and phosphate.

    Role of calcium &vitamin D in bone health

     Calcium helps bone mineralization and thus strength or hardness of bones. Calcium requirement for adults is 700mg / day. Calcium can keep your bones healthy and vitamin D helps your body absorb calcium.

    Adequate amount of vitamin D and calcium in the diet is essential, especially during the period of rapid growth of childhood and adolescence. [Recommended daily intake of calcium is 1300g].

     It has been found with various studies that prevalence of Vitamin D deficiency is very high in patients with hip fragility fractures. Vitamin D deficiency is associated with osteoporosis. Calcium, phosphorus, zinc, and magnesium are very important minerals required for bone development and remodeling. Vitamins A.D and K also play significant role in normal bone metabolism. Deficiency of these nutrients weakens bones and may lead to bone fractures.

    Best foods that boost bone health

    Human body needs a balanced diet with carbohydrate, proteins, vitamins, minerals in adequate amounts for the healthy functioning of skeletal system.  Out of these nutrients, some vitamins and minerals are crucial for bone health. A few bone health boosting foods enriched with these micronutrients are listed below:

    • Milk and other dairy foods

    Milk and milk products are great source of calcium. Calcium plays a pivotal role maintaining the health of bones.

    Cow’s milk contains calcium [118mg], phosphorus [89.6mg], sodium [44.5 mg], potassium[150mg], proteins, lactose and fat.

    Calcium in various types of milks[portions-200ml]

    • Whole milk 236mg
    • Semi-skimmed milk 240mg
    • Skimmed milk 244mg

    Dietary recommendations for including milk, and dairy products are vital for the prevention of osteoporosis.

    According to a study children who had avoided milk and other food fortified with calcium, suffered occurrence of fracture before puberty more frequently than children who had consumed cow’s milk.

     Another study indicates that intake of dairy products, increases bone mineral density [BMD] of the femoral bone neck and lumbar spine among subjects with normal 25(OH)D concentration [ vitamin D], but not in a group with vitamin D deficiency. This study throws light into the fact that along with calcium and other minerals vitamin D is crucial for bone health.

    Another research study points out that people on a pure vegan diet [who avoid milk and milk products] get only insufficient amount of calcium and vitamin D, which may lead to osteoporosis due to a decrease in bone mineral density .

    • Green leafy vegetables

    Green leafy vegetables, such as broccoli, cabbage and okra are rich in calcium, zinc and vitamins A,C and K; However, spinach is not considered as a good source.  Although spinach contains calcium, it also contains oxalate, which inhibits calcium absorption.

    Vegetables high in calcium include collard greens, turnip greens, kale, mustard greens, beet greens, bok choy, okra, Swiss chard, and broccoli.

    • Calcium fortified soy milk

    About 200 mL of calcium enriched soy milk contains 240 mg of calcium.

    • Soya beans

    Estrogen hormone is protective of bone. Menopause causes a fall in estrogen level in females.  postmenopausal estrogen decline is linked with bone loss and enhances the risk for osteoporotic fracture. Soy products contain isoflavones, plant-based estrogenic compounds or phytoestrogens which show an affinity with the estrogen receptor and protects from loss of bone mass.

     Most clinical studies on postmenopausal women and soy products point out a positive effect of soy on markers of bone turnover and bone mineral density. However further extensive studies are needed in this regard.

    • Tofu

    Tofu, also called bean curd, is a soft, flavorless food product made from soybeans. Tofu is made from dried soybeans that are soaked in water, crushed, and boiled.

     Tofu contains nutrients such as protein, calcium, potassium, and iron. Soy products are rich source of high amount of calcium as well as plant oestrogenic compound isoflavones. These help bone mineralization, prevent bone loss and thus prevent osteoporotic fracture.

    • Legumes

    Beans or legumes contain calcium, magnesium, fiber and other nutrients. But the presence of phytates in legumes limit their role as this compound may interfere with the absorption of calcium that is contained in beans.  The phytate level can be reduced by soaking beans in water for several hours and later they can be cooked fresh water.

    • Nuts

    Nuts are enriched with omega 3 fatty acids, protein, and minerals like calcium and magnesium.  Almonds and pistachios are good nuts rich in calcium, omega fatty acids and several other nutrients promoting bone health. Almonds are good source of calcium. A half-cup of the nuts alone has 190 mg of calcium.

    • Small fishes with bones

    Include fishes such as sardines and pilchards into your daily diet. These are rich source of omega -3 fatty acids which help bone health in elderly females at the risk of osteoporosis. Oily fish, such as salmon, sardines and mackerel contain long-chain omega-3 fatty acids. The most important biologically active omega 3 polyunsaturated fatty acids, eicosapentaenoic acid   and docosahexaenoic acid are mainly derived from certain cold-water fish or their oils. Salmon and tuna are also rich sources of vitamin D, which helps the mineralization of bones and help to improve bone strength.

    • Egg yolk

    Eggs are good source of vitamin D along with several other nutrients which can boost bone strength helping bone mineralization. Consume one egg every day to boost bone health.

    • Vitamin D fortified foods

    Mostly milk, milk products and margarine are fortified with vitamin D. Consumption of vitamin D fortified foods can increase vitamin D intake and has found to be effective in significantly increasing 25(OH)D levels in the body.

    Other types of fortified foods include some cereals, juices, staple food, other dairy products and margarine.

    Vitamin D fortified foods can strengthen the bones.

    Apart from these proteins and vitamin C are important in collagen formation and proper development of skeletal system. Bone strength depends not only on the quantity of bone tissue but also on the quality.

     Collagen, primarily Type I, forms the flexible organic framework of the bones, imparting structure and toughness. Osteoblasts [ bone cells]build this collagen matrix, controlling bone formation and remodeling.

    The minerals like calcium and phosphate deposit to form hard hydroxyapatite, creating strong, mineralized tissue.

    Therefore, intake of foods such as eggs, milk, legumes and citrus fruits, guava, gooseberry etc. is very important in building and maintaining bone strength.

    written by dr sanjana.p

    References

    1.    https://www.nhs.uk/live-well/bone-health/food-for-strong-bones/

    2.    https://orthoinfo.aaos.org/en/staying-healthy/bone-health-basics/

    3. https://pubmed.ncbi.nlm.nih.gov/16341622/