Low protein content? Try to eat two eggs a day, says gut health guru Dr. MEGAN ROSSI

There is one staple that I make sure I never run out of; it’s a nutritional powerhouse, but it doesn’t get the credit it deserves – step out as the humble egg. I like to eat for a few days, but many people still take it with caution.

That’s because eggs had an image problem for a while – we used to think they raised cholesterol (more on that later), and then things got worse when Edwina Currie (as Health Secretary) said in 1988: “Most egg production is affected by salmonella.. Although it was wrong, overnight sales fell by 60 percent.

But far from being bad for us, eggs pack nutritional value above their weight in a convenient, shared bowl.

An egg provides more than 25 percent of your daily selenium (an antioxidant linked to a reduced risk of cancer); about 20 percent of your vitamin B12 (which helps fight fatigue); as well as botanicals such as lutein and zeaxanthin (essential for eye health).

Although these nutrients are also found in many vegetables, our bodies absorb them better when they come from an egg – this is because they are fat-soluble, meaning they dissolve best in the presence of fat that is in the body. Egg yolk is included to be ingested.

Although these nutrients are also found in many vegetables, our bodies absorb them better when they come from an egg – this is because they are fat soluble

Eggs are also a good source of protein.

There’s a common misconception that in the UK we get enough protein in our diet – but many older people in particular don’t get anywhere near enough of it.

Did you know?

If the thought of a peanut butter sandwich gives you chills, you’re not alone. There’s a name for it: Arachibutyrophobia. It’s the fear of peanut butter sticking to your taste buds, and it’s more common than you might think and is one of the top 25 phobias.

A 2020 study of 65-89-year-olds in the South Yorkshire region found less than 50 per cent consumed the recommended amount of protein per day, which is 0.75g per kg of body weight. For an average woman weighing 60 kg, this would be 45 g per day; for an average man weighing 75 kg, it is 56 g. (For comparison, 100g of cooked chicken breast provides around 30g of protein.)

And the thing is, a lot of people like me think the UK protein guidelines are too low.

Most international guidelines recommend 1.2g per kg of body weight – and only 15 per cent of those in the South Yorkshire study came close to that level of intake. Her breakfast was particularly low in protein: a boiled egg is the perfect solution.

One egg contains about 6g of protein, which means that a few eggs a day provide more than a quarter of the daily needs of an average-sized woman.

And the protein in eggs is a complete protein, meaning it contains all nine essential amino acids needed as building blocks to repair muscle and tissue and make hormones. The body cannot produce these amino acids by itself, they must be taken in through our food.

But if you’re over 65, spread your intake throughout the day. Protein needs to be broken down into amino acids and as we age this process slows down unless you regularly “feed” it more protein. It’s a bit like throwing another piece of wood into the fire to keep it burning. So if you only eat one high-protein meal a day, your body probably won’t use it as effectively.

This is where eggs come in, as you can eat them as part of a meal or as a snack to increase your intake throughout the day.

Are free-range eggs worth the extra money? I would say a big yes

Another important nutrient found in eggs is choline, a compound that some experts fear is in short supply in the British diet. In fact, in 2019 the British Medical Journal published an article asking: “Could we be overlooking a potential choline crisis in the UK?” My opinion is that we probably are. You may not have heard of it, but choline supports many important functions.

In the brain it helps with memory and mood; It is also involved in the production of red blood cells (thus combating fatigue) and supports liver function.

Women need more choline (it helps the baby’s brain development) during pregnancy and breastfeeding – worryingly, many women I see in the clinic don’t even get half the recommended amounts.

The best sources of choline are, you guessed it, eggs, but fish, chicken and dairy are also valuable sources.

I suspect this choline deficiency is not unique to my clients, but the National Diet and Nutrition Survey, an ongoing study commissioned by the government to determine our intake of various nutrients, does not include choline.

So we can’t even estimate how many people have an undersupply: Men need 550 mg per day, non-pregnant women 425 mg – and an egg provides a usable amount with about 150 mg.

But what about the elephant in the room: eggs and cholesterol?

It is true that eggs have high cholesterol, and not so long ago doctors advised anyone with high cholesterol to avoid them. But we now know that cholesterol, which occurs naturally in food (“dietary cholesterol”) does not tend to raise levels in our blood significantly (unless you have a genetic predisposition to high cholesterol or familial hypercholesterolemia).

This is because your liver produces all the cholesterol you need, and that process stops when you eat high-cholesterol foods.

What raises our cholesterol are saturated fats and highly processed foods – they turn off the receptors in the liver that help clear cholesterol and it builds up in the blood. So stay away from fried eggs and serve with steak and fries!

Some studies have shown that people who eat a lot of eggs have an increased risk of cardiovascular disease, but these studies also show that people who eat more eggs also eat more red meat. Take red meat out of the equation and analysis shows that risk appears to disappear.

As for Salmonella, it shouldn’t be a problem with lion-branded eggs because they come from chickens that have been vaccinated against the bacteria.

Another misconception about eggs is that they stimulate inflammation. This idea stems from the fact that they contain a fatty acid called arachidonic acid, which is linked to inflammation, and the internet is awash with people suggesting that removing eggs from your diet can help with things like arthritis.

However, science says otherwise – a review of 21 studies published in the Journal of Food and Agriculture in 2019 found no link between egg consumption and inflammation.

Finally, are free-range eggs worth the extra money?

I wholeheartedly say yes, both for the welfare of the chickens that lay them and the health benefits of the eggs themselves: research shows that free-range eggs contain more nutrients.

So happier chickens make more nutritious eggs, it’s a win-win situation!

Try this: Mediterranean Frittata

Packed with ten different botanicals, with a spicy protein punch from eggs and tofu, it’s a delicious way to make sure you get your veg and protein quota for the day.

For 4 people

l 250 g zucchini, cut into pieces

l 1 eggplant, cut into pieces

l 1 sweet potato, cut into pieces

l 2 tablespoons of extra virgin olive oil

3 tablespoons harissa

l 1 teaspoon of oregano

l 2 red onions, cut into wedges

l 280 g firm tofu, cut into cubes

l 10 eggs

l handful coriander, chopped

l 4 sun-dried tomatoes, halved

l 5 cherry tomatoes, halved

l Mixed salad leaves for serving

Preheat the oven to 180C/350C and line a roasting pan with parchment paper. Place zucchini, eggplant, sweet potato, oil, 2 tablespoons of harissa and oregano in the dish and toss. Spread evenly and roast for 20-25 minutes, turning halfway through. Add onions and cook for another 15 minutes.

Stir the tofu into the remaining harissa paste and set aside.

Beat the eggs with the coriander, place in the dish with the tofu and spread the sun-dried and cherry tomatoes on top.

Cook for 25-35 minutes until the egg is set. Let cool for 5 minutes and then remove. Serve with mixed leaves.

Megan asked

An acquaintance told me he benefits from vitamin infusions – apparently you get optimal absorption in the body (compared to the gut). Is there a reason for such infusions? If so, how often should it be given?

Dan Hegarty, by email.

Despite the hype surrounding intravenous (IV) vitamin drips, they’re nothing new—they’ve traditionally been used in hospitals to hydrate and nourish patients who can’t eat or drink. So yes, we know they work.

However, for those who can eat and drink, getting nutrients from safer sources, namely the standard oral route, appears to be an expensive and risky route. Not only are there no needles involved (which increases the risk of infection), but the intestines also contain filters that prevent you from absorbing too much of a particular vitamin if you overdo it.

Research also doesn’t support many exaggerated health claims. For example, a Yale University study compared weekly intravenous vitamin drips to placebo drops for 12 weeks and found that both groups of participants reported similar benefits. This suggests that the placebo effect is at work rather than a physiological gain.

Please contact Dr. Megan Rossi

Email drmegan@dailymail.co.uk or write to Good Health, Daily Mail, 9 Derry Street, London, W8 5HY – please include your contact details. DR Megan Rossi cannot comment on the personal correspondence. Answers must be taken in a general context; Always consult your doctor if you have any health problems.