Eggs should be a "superfood"

Eggs should be considered a "superfood" because they can boost health and help tackle obesity, food experts have said.

In a study to be published in the journal Nutrition and Food Science, researchers analysed data from 71 research and reference papers that examined the nutrient content of eggs and their role in our diet.

Despite being low in calories, they discovered that eggs are a rich source of protein and are packed with essential nutrients thought vital to good health, particularly vitamin D, vitamin B12, selenium and choline.

The study, funded by the British Egg Industry Council, also confirmed that among protein foods, eggs contain the richest mix of essential amino acids - crucial for children, adolescents and young adults since a balance of amino acids is required for proper growth and repair.

And because eggs contain high levels of antioxidants, they may even help prevent age-related macular degeneration, the leading cause of sight loss in the UK, said the researchers.

Dr Carrie Ruxton, an independent dietitian and lead author of the report, said: “The health benefits of eggs would appear to be so great that it’s perhaps no exaggeration to call them a superfood.

"Eggs are not only low in calories but are packed with nutrients that are essential to healthy living. They are an ideal food at every stage of life, as well as being easy to cook and enjoyable to eat.”

The study also identified specific groups who would benefit from eating more eggs including children, teenagers, heavy meat eaters and people who don't like milk.

An important finding of the study is that eggs are an important dietary source of vitamin D. Eating an egg daily provides more than 20% of an adult's recommended daily allowance.

Low levels of vitamin D have been linked with a variety of health conditions such as poor bone health, cancer, heart disease, multiple sclerosis, disorders of the immune system and mental health problems.

Eggs may also play a useful role in weight loss and dieting, according to the researchers, as a medium sized egg has fewer than 80kcals. They highlighted a study which suggested that eating two scrambled eggs for breakfast can contribute to greater satiety - a feeling of fullness - while reducing calorie intake throughout the day and over the following 36 hours.

Dr Ruxton concluded: “For the general population, there are clear nutritional benefits to eating eggs on a regular basis.

"Emerging evidence suggests that eggs may be beneficial for satiety, weight control and eye health. With previous limits on egg consumption lifted, most people would benefit from a return to the days of going to work on an egg.”

This article was published on Tue 9 March 2010