Eggs are an “egg-ceptional” food in the memory healing diet because they are packed with Lutein and Zeaxanthin - two of the best antioxidants for regeneration - and with omega-3s, the important essential fatty acids (EFA) that protect against cognitive decline and memory loss.
Given this, a new study is underway to investigate whether eggs may be a useful addition to your diet, to help prevent or delay dementia.
In the six-month U.S. study, half of the participants will have two eggs a day, and will be compared with a control group who won't have eggs. Both groups will be tested for memory, reasoning, verbal fluency and attention span - a decline in these is a major risk factor for the development of dementia later in life.
The researchers, from Tufts University in the U.S., expect there will be 'a significant increase' in the mental functioning in the group given eggs.
Diet and prevention of memory loss
The exploration into what role diet plays in dementia may have received a boost after a study last year, where researchers stated that foods rich in omega-3 and vitamin D3 could help boost the body's immune system. Specifically, its ability to clear toxic and deadly plaques which are responsible for damaging the brains of Alzheimer's sufferers.
Study author Dr Milan Fiala said: “We may need to balance supplementation with vitamin D3 and omega-3 fatty acids, depending on each patient. This is a first step in understanding what form and in which patients these substances might work best.”
Since your body can’t produce omega-3s, you must get them from the foods you eat
A French study found that being deficient in omega-3s can lead to anxiety, attention deficit disorder, depression and dementia. Other omega-3 rich foods included wild salmon and other cold water fish, flaxseeds, pumpkin seeds, walnuts and avocados.
Grass-fed chickens produce eggs high in the omega-3 fatty acids so crucial to keeping brain cells healthy and brain cell membranes flexible. Your brain is 60% fat, half of which is composed of omega-3s, specifically eicosapentaeoic acid (EPA) and docosahexaenoic acid (DHA).
Studies show that EPA and DHA help with brain metabolism by regulating brain cell membranes, promoting brain cell communication and maintaining levels of the neurotransmitters dopamine and serotonin — all critical to healthy brain function.
Not all eggs are alike
It should come as no surprise that caged hens, which do not run around outside, roll in the dust and eat omega-3-rich grasses, bugs and insects, lay eggs that are low in omega-3s. The eggs of pastured hens, on the other hand, contain as much as 10 times more omega-3s than their caged cousins.
Recommendations for omega-3 consumption
Recently a study in the American Journal of Clinical Nutrition recommended that people consume at least 3-4% of their total daily calories as omega-3 fats. To meet this recommendation, a person consuming 2000 calories per day would have to eat at least 3.5 grams of omega-3 fats.
Don’t buy the cholesterol hype about eggs
Historically, eggs have been considered unhealthy because they contain cholesterol. A large egg contains 212mg of cholesterol, which is a lot compared to most other foods.
However, it has been proven, time and time again, that eggs and dietary cholesterol do NOT adversely affect cholesterol levels in the blood. In fact, eggs raise HDL (the good) cholesterol. They also change LDL cholesterol from small, dense LDL (which is bad) to large LDL, which is benig.
A new meta-analysis published in 2013 looked at 17 prospective studies on egg consumption and health. They discovered that eggs had no association with either heart disease or stroke in otherwise healthy people. Bottom Line: despite the fear mongering of the past few decades, eating eggs and cholesterol has no association whatsoever with heart disease.
So: don't forget eggs, next time you go shopping!!!
Sources: http://www.dailymail.co.uk/, http://www.huffingtonpost.co.uk/, http://myhealingkitchen.com/medical-conditions/, http://authoritynutrition.com/
Nhận xét
Đăng nhận xét