The Undiscovered Wonders of Eggs: Choline, Tryptophan, and More

We don’t consume enough choline, but eggs can help!

– First, eggs are one of the best natural sources of a compound called choline. Choline is essential for nervous system function, helps build cell membranes, and serves as a precursor to the neurotransmitter acetylcholine. Some research has shown that consuming choline derivatives (such as phosphatidylcholine) found in egg yolks can improve plasma choline levels and reduce levels of certain inflammatory markers in people with metabolic disorders. The EFSA (European Food Safety Authority) also recognizes that choline is an important micronutrient that we often do not consume in sufficient quantities – said Dr. Csaba Németh, food engineer, c. university professor.

Eggs also contain relatively large amounts of lutein and zeaxanthin, which as carotenoids play important roles in protecting eye health – they can help prevent age-related retinal or macular degeneration.  The vitamins and minerals present in eggs (such as vitamins A, D, E, B vitamins, selenium, iron and zinc) also contribute to making this everyday food very nutritious.

It doesn’t matter what kind of protein we consume

– In terms of protein, eggs are a “complete” source of protein: they contain all the essential amino acids that the human body cannot produce on its own. The biological value of egg proteins is also very high, meaning that the protein they contain can be efficiently utilized by the body. For example, essential amino acids include tryptophan, which plays a role as a precursor to serotonin in brain function – this amino acid is also present in egg white. Eggs also contain methionine, leucine, isoleucine and other essential amino acids, which are essential for protein synthesis, tissue regeneration and immune functions – continued Dr. Csaba Németh.

The fats and fat-like compounds found in eggs also have a beneficial effect. The fats in the yolk do not contain trans fats, and the proportion of saturated fats is not too high.

An American study proves that egg consumption can be associated with improved micronutrient intake: those who regularly consumed eggs were characterized by higher protein, selenium, zinc and choline intake. However, no adverse associations were found between egg consumption and LDL cholesterol or inflammatory markers in terms of blood lipids, after controlling for other dietary and lifestyle factors.

It is also noteworthy that eggs can be perfectly integrated into diets that encourage high nutrient intake, such as those of children, the elderly or athletes. According to one study, substituting an egg for another protein source improves the micronutrient quality of the diet (especially choline and vitamin D) without causing a significant increase in cost.

Of course, as with all foods, “moderation” is key: for healthy individuals, 1 egg per day (or a few eggs per week) can usually be safely included in a balanced diet. However, for those who already suffer from cardiovascular disease or other risk factors, it is recommended to seek the advice of a dietitian or doctor, as with most foods. Overall, eggs are not just a source of cholesterol – they are also a rich source of many little-known, important nutrients (choline, lutein, essential amino acids, etc.), which, when well incorporated into the diet, can be a real, valuable player in a health-conscious diet.