Het
goede van eieren.*
Uit negen studies blijkt dat eieren heel gezond zijn. Eieren bevorderen het afvallen en zijn een goede bron van choline, een belangrijk nutriënt dat de ontwikkeling van de hersenen en hersenfuncties doet bevorderen.
In een studie over de effecten bij afvallen onder vrouwen met overgewicht kregen een deel van de vrouwen 8 weken lang dagelijks extra 2 eieren bij het ontbijt. Na 8 weken hadden deze vrouwen 65% meer gewicht verloren en had ruim 80% minder taille-omtrek dan de vrouwen die geen eieren gegeten hadden. Geen verschillen in cholesterolwaarden werden gemeten in beide groepen vrouwen.
Eieren zijn een goede bron van choline, ongeveer 125 mg per ei. Met 2 eieren per dag heb je al de helft van de dagelijkse hoeveelheid choline binnen. Slechts 10% van de bevolking krijgt per dag voldoende choline binnen. Choline is een essentieel nutriënt voor de ontwikkeling van hersencellen en de hersenfuncties. Daarom is voldoende choline in de voeding cruciaal voor zwangere vrouwen en 65 plussers. De angst dat het eten van eieren slecht zou zijn voor hart- en bloedvaten blijkt volgens onderzoek niet gegrond te zijn, eieren doen de kans op een hartziekte slechts met een half procent verhogen en dat weegt niet op tegen alle gezonde nutriënten zoals o.m. de carotenoïden als luteïne en zeaxanthine die staar en macula degeneratie tegengaan.
9
Studies Presented At Experimental Biology 2007 Confirm The Importance Of Eggs In
A Healthy Diet
Nine
studies presented at the Experimental Biology 2007 meeting support the growing
body of research on the nutritional benefits of egg consumption, including its
promotion of weight loss and its role in providing choline, an essential
nutrient often lacking in the diet that promotes brain and memory development
and function.
Among the findings presented at Experimental Biology:
Eggs for Breakfast Help Promote Weight Loss
A randomized control trial led by Nikhil V. Dhurandhar, Ph.D., associate
professor in the department of infection and obesity at Louisiana State
University's Pennington Biomedical Research Center found that overweight and
obese women who consumed a breakfast of two eggs a day (for five days a week or
more) for 8 weeks, as part of a low-fat diet with a 1,000 calorie deficit:
* lost 65 percent more weight
* had 83 percent greater reductions in waist circumference
* reported greater improvements in energy levels than their dieting counterparts
who consumed a bagel breakfast of the same calories1
This study further substantiates the findings of a previous study, published in
the Journal of the American College of Nutrition,2 which found that an
egg breakfast induced greater satiety and significantly reduced short-term food
intake compared to a calorically equivalent bagel breakfast. In both studies,
the egg and bagel breakfasts not only provided the same amount of calories, but
also the same weight mass, an important control factor in satiety and weight
loss studies. Also of note, the study found no significant differences between
the plasma total-, HDL- and LDL-cholesterol and triglyceride levels of either
group.
Closing the Choline Gap with Eggs
Researchers at Iowa State University assessed choline intake in the diets of
specific subsets of the U.S. population and found that usual intake is far below
the Adequate Intake (AI) levels for older children, men, women and pregnant
women.3
* Only 10 percent or less of these populations are eating close to the
recommended amounts of choline. This study �" which is one of the
first to assess choline intake in the population - is important because choline
is an essential nutrient needed for normal functioning of all cells and for
brain function.
* The finding that choline intake is low among pregnant women is particularly
noteworthy as previous research has demonstrated that choline may help with
brain and memory development in fetuses. 4, 5 The National Academy of Sciences
recommends increased choline for pregnant and breastfeeding women (550 mg and
450 mg, respectively).
* Additionally, a separate study presented at this week's National Nutrient Data
Bank Conference found that choline intake decreases with age and that adults
ages 71 and older consume an average of about 264 milligrams per day - roughly
half of the AI for choline (550 mg/day for men, 425 mg/day for women). 6
* Both studies recommend increased consumption of foods that are good sources of
choline to help close the gap on choline consumption. Eggs are an excellent
source of choline. Two eggs contain about 250 milligrams of choline, or roughly
half the recommended daily supply. (Other rich sources of choline include beef
liver and wheat germ.)
Putting Egg Recommendations Into Perspective
Researchers are beginning to challenge egg consumption restrictions that are
based on studies that examined dietary cholesterol and saturated fat together.
Research on the independent effect of dietary cholesterol shows no significant
effect on heart disease risk.
* A relative risk study conducted by the Washington, DC-based scientific
consulting firm Exponent concluded that eggs' contribution to coronary heart
disease risk is insignificant. 7 The study evaluated the relative risk of heart
disease associated with egg consumption compared to other risk factors,
including age, genetics, dietary pattern, smoking, alcohol consumption, high
blood pressure, serum cholesterol, obesity, diabetes and sedentary lifestyle.
After a thorough scientific review of the major studies concerning heart disease
causation, it was found that eggs contribute just 0.6 percent of males' and 0.4
percent of females' coronary heart disease risk, when other modifiable risk
factors are assumed.
* Research like this may help change wide-sweeping recommendations to restrict
egg consumption to avoid heart disease, particularly when the positive nutrition
contributions from eggs are considered. Eggs contain a number of nutrients in
varying amounts - including the highest-quality protein, choline, folate, iron
and zinc - for only about 75 calories. Eggs also contain small amounts of lutein
and zeaxanthin, which may be involved in the prevention of cataracts and
age-related macular degeneration. (Juni 2007)