How Many You Should Eat Weekly
Eggs, a widely discussed breakfast food, have a multifaceted historical connection to heart health. Nonetheless, their high protein content, crucial for muscle strength and satiety, is indisputable. Moreover, eggs play a role in promoting strong vision.
In a 2020 research study encompassing more than 3,600 participants aged 49 and older, a moderate consumption of eggs – roughly two to four per week – was linked to a significant reduction in the risk of developing advanced age-related macular degeneration (AMD). This eye condition impairs vision over time.
Do not be surprised by the author’s discoveries. According to Nicole Roach, a registered dietitian at Northwell Lenox Hill Hospital, we often easily perceive how food affects our immediate feelings of fullness and hunger, as well as the link between our diet and weight. However, it’s crucial to understand that food and nutrition also have an impact on diverse bodily functions and the operation of different organs.
An additional expert agrees that our bodily functions are interconnected, and food plays a vital role in this aspect.
Certified Dietitian Nutritionist Roxana Ehsani, with credentials including MS, RD, CSSD, and LDN, highlights the significant impact of food on supporting different bodily functions. She emphasizes that our diet has a notable influence on various systems within the body, including our eyesight.
However, it’s important to note that not every type of food has been proven to effectively prevent eye-related conditions. The rationales behind the positive impact of eggs on maintaining good vision were explored by specialists.
Why Eggs Are Great For Your Vision
As highlighted in the 2020 cohort study, eggs contain abundant amounts of lutein and zeaxanthin, potent antioxidants that contribute to the promotion of ocular well-being.
“Lutein and zeaxanthin play a role in reducing the risk of age-related eye issues like macular degeneration and cataracts,” according to Julia Zumpano, RD, a registered dietitian at the Cleveland Clinic’s Center for Human Nutrition. “These compounds aid in counteracting oxidative harm and act as a filter for intense blue light.”
Furthermore, eggs provide essential eye-friendly nutrients, such as:
Zinc
Zinc is vital for maintaining the well-being of the retina, which is located at the rear of the eye.”
According to Kelsey Costa, MS, RDN, a registered dietitian and health research specialist from the National Coalition on Healthcare (NCHC), zinc plays a crucial role in transforming light into signals that our brain can interpret, enabling clear vision in conditions of low light, such as during the nighttime. This essential function of zinc involves enhancing light sensitivity through aiding photoreceptor cells, known as rods and cones, in the conversion of light into electrical signals.
Costa elaborates that adequate levels of zinc in the body facilitate the rods and cones in detecting faint light levels more effectively. Consequently, our ability to see in dark or dimly illuminated environments is improved.”
Vitamin A
According to Costa, vitamin A plays a crucial role in maintaining the cornea’s structural integrity. The cornea, responsible for focusing light, needs to maintain a consistent thickness to prevent vision impairment. Vitamin A contributes to this by facilitating collagen cross-linking and corneal hydration, thereby preserving its ability to refract light and ensuring clear image perception.
Choline
Choline plays a vital role in creating the light-sensitive membrane of the eye that supports clear vision, according to Costa. Moreover, this essential nutrient and its byproducts have various roles within the visual pathway, guaranteeing the smooth transmission and processing of visual data.
What is the advised amount of eggs to eat per week?
The 2020 cohort study found that having eggs two to four times per week may reduce the risk of AMD. Nevertheless, dieticians advise that individuals can include a greater daily egg intake. Ehsani proposes a daily consumption of one egg yolk and two egg whites for generally healthy adults, aligning with the guidelines of the American Heart Association. She also suggests that older adults could potentially have two eggs daily.
As we age, our protein absorption declines, requiring an increased protein intake, notes Ehsani. While individuals with high cholesterol were once advised to avoid eggs entirely, Zumpano clarifies that this is unnecessary. Moderation is vital, and those with elevated cholesterol should restrict egg yolk consumption to four to six weekly, based on cholesterol levels, heart health history, and risk factors. On the other hand, egg whites can be consumed without limitations.
Here are five ways to incorporate more eggs into your diet, according to Roach:
- Enjoy hard-boiled eggs by slicing and adding them to salads or sandwiches.
- Substitute eggs with mayonnaise in recipes—use 3 tablespoons of mayo for each egg. This works well for baking or making dishes like chicken salad.
- Elevate your avocado toast by topping it with an egg prepared to your liking—scrambled, hard-boiled, or sunny-side up.
- Enhance rice dishes by mixing in scrambled eggs, giving them a fried rice or stir-fry feel.
- Create a nutritious power bowl using ingredients like spinach, barley, sweet potatoes, and avocado, topped with an over-easy egg.
Sources
Nicole Roach is a registered dietitian working at Northwell Lenox Hill Hospital. Roxana Ehsani holds a Master’s degree in Nutrition and is a registered dietitian with expertise in sports nutrition, and she is affiliated with the National Coalition on Healthcare (NCHC). Julia Zumpano is a registered dietitian associated with the Center for Human Nutrition at Cleveland Clinic. Kelsey Costa is a registered dietitian and health research specialist representing the National Coalition on Healthcare (NCHC).