The incredible, edible egg. Few foods offer as much nutritional value, including protein, in a form your body can easily absorb and assimilate. In fact, eggs have the highest biological value among common protein sources. Biological value refers to how easily your body can absorb and use the amino acids in eggs. And at 7 grams of protein per medium egg, they’re a reliable source of protein and amino acids.
Beyond their protein content, eggs are useful for another reason. The next time you make a garden salad, add some egg. Studies show adding sliced or chopped egg to a salad boosts the absorption of key nutrients in vegetables, particularly beta-carotene, a fat-soluble nutrient in orange fruits and vegetables, particularly carrots, and leafy greens.
In one study, researchers asked subjects to eat a salad containing a variety of vegetables. Half the subjects ate the vegetables alone while the other half ate them with either 1.5 or 3 chopped eggs on top. Afterward, the researchers checked the levels of beta-carotene in the subjects’ blood.
Beta-Carotene Has Antioxidant and Anti-Inflammatory Activity
Beta-carotene is a precursor to vitamin A but also an important antioxidant with anti-inflammatory activity. Their findings? The guys who ate their veggies with egg had higher beta-carotene levels in their bloodstream afterward. The benefits were greatest when the subjects consumed 3 eggs with their veggies. Their beta-carotene levels increased by factors of 3 to 8.
The reason? The fat in eggs likely explains the enhanced beta-carotene absorption. Being a fat-soluble nutrient that dissolves in fat, you absorb more beta-carotene when you combine it with foods that contain fat. It’s a way to enhance the benefits you get from the raw and cooked vegetables you eat. You can add chopped egg to almost any salad and even sprinkle egg onto hot vegetables.
Consuming beta-carotene-rich foods in the presence of fat helps you assimilate more of this anti-inflammatory and antioxidant nutrient. Some studies link diets rich in beta-carotene with a lower risk of some health problems, including some forms of cancer. Other research suggests that diets rich in beta-carotene may enhance cognitive function.
You won’t get the same benefits if you use egg whites. You’ll still get protein, but you need the fatty part of the egg, the yolk, to boost the absorption of beta-carotene. Besides, the yolk contains choline, a nutrient similar to a B-vitamin that plays a key role in memory, mood, and other brain functions.
Beta-Carotene and Carotenoids
Beta-carotene belongs to a class of compounds called carotenoids, some of which also protect against eye diseases such as cataracts and age-related macular degeneration, two common causes of visual problems in the elderly. Studies show two carotenoids, zeaxanthin and lutein, slow the progression of age-related macular degeneration, one of the most frequent causes of visual loss in the elderly. Unless you eat a diet rich in fruits and vegetables, your diet may fall short of carotenoids since they’re found in plant-based foods.
Some of the best sources of carotenoids include orange fruits and vegetables. Pumpkin, cantaloupe, apricots, peaches, squash, sweet potatoes, mangoes, and carrots are excellent sources of carotenoids, especially beta-carotene. You also get a dose of carotenoids when you eat leafy greens such as kale, mustard greens, or collard greens. They aren’t orange in color since the chlorophyll in greens masks the pigment of the carotenoids. Therefore, you can best meet your body’s need for carotenoids by eating fruits and vegetables. Choose colorful ones and make sure to include some orange and yellow in your diet.
Other ways to Boost Carotenoid Absorption from Vegetables
Since fat is the key to boosting the absorption of beta-carotene and other carotenoids, adding any source of fat to a salad or vegetable plate maximizes how much of these nutrients your body has access to. If you can’t eat egg, sprinkle chopped nuts or seeds on your salad or add a few slices of avocado. Another way to enhance carotenoid absorption is to use a salad dressing or sauce that contains fat. A salad dressing made with olive oil is a good choice. One benefit of using eggs is you also get protein and other nutrients such as vitamin B12 and choline.
Eggs are also one of the most satiating foods. Studies show that a breakfast that contains eggs has a higher satiety value than high-glycemic carbohydrate-rich foods such as croissants, bread, or pastries. The high protein content of eggs may explain this. Protein activates hormones that suppress appetite better than foods high in carbohydrates or fat. Despite the satiety benefits of consuming more protein, there are still people out there who think that food with high amounts of carbohydrates like bread or pasta should be their go-to meal. Focus more on fiber-rich carbohydrates and protein.
The Bottom Line
Eat your veggies, but make sure you’re consuming them with a source of fat. Eggs are an excellent choice due to their high protein and nutrient content and because they help you stay fuller longer. However, other sources of fat will help your body get more benefit from beta-carotene-rich foods by boosting their absorption.
Most importantly, make sure you’re eating enough vegetables and eating a variety of types from bright colors like purple and red to deeper shades of green and yellow. A veggie-rich diet has too many health benefits not to take advantage of.
References:
- Kim JE, Gordon SL, Ferruzzi MG, Campbell WW. Effects of egg consumption on carotenoid absorption from co-consumed, raw vegetables. American Journal of Clinical Nutrition. May 2015 [epub ahead of print] doi: 10.3945/ajcn.115.111062.
- Eur J Nutr. 2013 Jun;52(4):1353-9. doi: 10.1007/s00394-012-0444-z. Epub 2012 Sep 5.
- Consultant 360. “Could Adding Eggs to Your Salad Improve Nutrient Absorption?”
- Mozaffarieh M, Sacu S, Wedrich A. The role of the carotenoids, lutein and zeaxanthin, in protecting against age-related macular degeneration: a review based on controversial evidence. Nutr J. 2003;2:20. Published 2003 Dec 11. doi:10.1186/1475-2891-2-20.
- “Choline – Health Professional Fact Sheet.” ods.od.nih.gov/factsheets/choline-healthprofessional/.
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