Experts show the best way to eat eggs for the elderly

For years, fitness enthusiasts have debated whether to eat whole eggs or just the egg whites. What do the experts say?

While egg whites are often favoured for their high protein and low fat content, new scientific evidence suggests that whole eggs have a clear advantage, especially when it comes to building muscle, explains Pooja Udeshi, consultant sports nutritionist at Kokilaben Dhirubhai Ambani Hospital in Mumbai, India.

New scientific evidence shows whole eggs have clear advantages

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In fact, a 2017 study also found that whole eggs stimulated 42% more muscle protein synthesis than eating egg whites alone, even though both contained the same amount of protein. That’s a significant difference for lean muscle gain. Muscle loss is especially common in older adults, with rates ranging from 5-13% in people 60 and older, and 11-50% in people 80 and older.

But what makes egg yolks so special?

Here are some great reasons why you should eat whole eggs.

More than just protein. Egg whites are made up primarily of albumin, a high-quality protein that’s great for muscle recovery. However, they lack many of the supporting nutrients found in the yolk. The yolk is a rich source of nutrients, including:

Healthy fats help regulate hormones and absorb nutrients.

Dietary cholesterol is essential for the production of testosterone, a hormone important for muscle growth. In fact, contrary to popular belief, the cholesterol in eggs does not significantly affect blood cholesterol levels.

The fat-soluble vitamins A, D, E, and K are important for muscle recovery, immune function, and energy metabolism.

Micronutrients like choline and selenium are important for brain health, nerve function and antioxidant capacity.

These nutrients enhance the body's anabolic or muscle-building response, meaning muscles use protein more efficiently when both the white and yolk are consumed.

For older adults, whole eggs provide high-quality protein that helps prevent age-related muscle loss.

Photo: AI

Complete source of amino acids. Whole eggs contain all nine essential amino acids, making them a complete protein. While egg whites also contain these amino acids, the fat and vitamins in the yolk improve the absorption and utilization of the egg, creating a more powerful response for muscle growth, according to the Indian Express.

Older adults should eat whole eggs. Although whole eggs are often consumed by athletes and bodybuilders, they also provide significant health benefits for both the general population and older adults. Contrary to old misconceptions that egg yolks are linked to heart disease, recent research has shown that moderate consumption of whole eggs is safe and nutritious for most people.

For older adults, whole eggs provide high-quality protein that helps prevent age-related muscle loss, as well as important nutrients like vitamin D, choline, and B12 that support brain function, bone strength, and overall vitality.

Adding 1-2 whole eggs to a balanced diet can be a simple, cost-effective way for older adults to maintain strength, improve immunity, and support healthy aging, Udeshi advises.

Of course, people with special health conditions should consult their doctor, but for most people, there's no need to shy away from eggs, according to the Indian Express .

Source: https://thanhnien.vn/chuyen-gia-chi-cach-an-trung-tot-nhat-cho-nguoi-lon-tuoi-18525071316575128.htm