The Truth About Eggs And Your Bone Health

Vivian Goldschmidt, MA Nutrition

Evidence-Based

This article is based on scientific research and verified facts. We review studies and health data from credible sources to offer trustworthy, up-to-date health information.

6 min Read
eggs bone health

You might be wondering why this time around I'm writing to you about eggs, an acidifying food. For one thing, Easter is just around the corner, so the timing is good. Plus, eggs are included in the Osteoporosis Reversal Program’s list of Foundation Foods because they contain valuable nutrients that nourish your bones.

Surprised? You shouldn’t be, because the Osteoporosis Reversal Program isn't about eliminating acidifying foods – it's all about achieving a bone-healthy balance. So just about all your favorite foods can be enjoyed in deliciously satisfying meals and snacks.

Good News About Eggs

In random tests conducted by the USDA, eggs contained 41 IU of Vitamin D – 64% more than in earlier tests. This is important because eggs are one of the few food sources of Vitamin D, an essential Foundation Supplement. If you haven’t yet, make sure you catch up with more of the latest news on this powerful vitamin in a post titled “The Latest News on Vitamin D: What Does It Mean for You?”.

But that’s not all – tests also showed that the average large egg had 185 mg of cholesterol, which is 14% less than previous measures. So if you've been avoiding eggs because you fear they might raise your cholesterol levels, you may want to rethink this.

In fact, it's been shown that eating up to two eggs a day doesn’t typically have any effect on lipid levels. And some of the most recent research transfers the blame from dietary cholesterol to saturated fat as the culprit for CVD and other issues. Of the 5 grams of fat in an egg, only 1.5 is saturated.

What’s more, in a study from the Food and Nutrition Database Research Center at Michigan State University, participants who ate more than four eggs per week had a lower mean serum cholesterol concentration than those who ate less than one egg per week.1

Eggs Contain Even More Bone-Healthy Nutrients

Eggs are a rich source of the Vitamin B complex, a group of vitamins that have a broad scope of action. They give you energy, improve mental function, and help you control stress – to mention a few. As it relates to bone health in particular, eggs contain the following potent combination of B vitamins listed in the Program as Foundation Supplements:

Studies have shown that this synergistic trio reduces homocysteine levels in the body. And high levels of this amino acid have been associated with a potential for increased hip fracture risk in the elderly, as detailed in a study published in the New England Journal of Medicine.2

Eggs are also abundant in sulfur, which is critical to the process of creating collagen. You see, bones are made up of 65% mineralized collagen that gives bones their solid infrastructure and 35% collagen matrix shaped like a crisscrossed protein, similar to a beehive. The collagen matrix is made of nutrients and minerals that give flexibility to the bones so they can resist breaking.

And the high sulfur content in eggs is part of what makes them so beneficial for healthy hair and nails. As I explain in “How to Test Your Bone Health at Home”, healthy nails are one indicator of your bone health.

And last but not least, they're also a good source of iodine. In case you missed it, check out the article “Iodine, Your Thyroid, and Your Bone Health“.

Handle With Care

Unfortunately, unless the packaging says Cage-Free or Free Range, chickens are crammed in cages with no space to move around. I have a soft heart for these issues, so I always buy those, even though they cost slightly more. The good thing is that in addition to being a more humane alternative to conventional eggs, scientists have found that they have a higher nutrient content, especially of bone-building Omega-3 oils. And the nutrients get even higher if the chickens are fed an organic diet.

Remember to always store eggs in the refrigerator in their original carton to protect them from absorbing odors of other foods. So it’s best to ignore the built-in egg holders in your refrigerator door.

A Great Idea for Brunch

A leisurely brunch on the weekend is really enjoyable! Take a little time to prepare my Soufflé Printemps, a light and airy springtime dish, as the name implies.

You'll notice that most of the ingredients are acidifying, with the exception of the vegetables and herbs. So make sure to add an alkalizing salad or a fruit plate to balance your elegant brunch. Or you could start your meal with an alkalizing appetizer – even something as simple as veggies and your favorite dip or a cozy bowl of soup.

Soufflé Printemps



4 servings



Ingredients



3 eggs, yolk and whites separated

1 cup almond milk or milk substitute of your choice

1/4 cup all purpose whole wheat flour

1/2 cup shredded cheese

2 tablespoons vegetarian butter
1 clove garlic, minced

1/4 teaspoon sea salt

1/8 teaspoon black pepper

1 teaspoon fresh basil or 1/4 teaspoon dried basil

11/2 cup asparagus, broccoli, cauliflower, and carrots, finely chopped and cooked

Directions
 
Preheat oven to 350ºF.

In a saucepan, sauté the onion and garlic in butter until tender.

Stir in the flour, basil, salt, and pepper, and add milk. Stir until thickened and bubbly.

Remove from heat and add shredded cheese, stirring until melted. Stir in vegetables. 

In a bowl, beat the egg yolks with a fork until combined. Add vegetable mixture slowly, stirring constantly. Set aside.

In another bowl, beat the egg whites until stiff peaks form. Gently fold approximately 1 cup of the beaten egg whites into vegetable mixture. Gradually pour the vegetable mixture over remaining beaten egg whites, and fold to combine.

Pour mixture into a 1.5-quart soufflé dish or a 10 x 6 x 2 inch baking dish.

Bake for 40 minutes if you use a soufflé dish, or 25 to 30 minutes for the baking dish.

Serve with your favorite alkalizing side dish or salad.

Enjoy!
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Sources

1 https://www.jacn.org/cgi/content/abstract/19/suppl_5/556S
2 McLean, Jacques, Selhub, et al. “Homocysteine as a predictive factor for hip fracture in older persons.” New England Journal of Medicine. 2004.