The Egg in Older Adults: Mistakes to Avoid for Optimal Health
The egg has gained popularity as a superfood, highlighted by its high content of proteins, vitamins, and essential minerals that are vital for good health, especially in older adults. However, some culinary practices can turn this valuable food into a potential risk, leading to intestinal infections, chronic inflammation, and heart conditions. For older adults and those who care for them, it is essential to take note of the most common mistakes when consuming eggs and how to correct them to maximize their nutritional benefits without compromising health.
Mistake 1: Consuming Liquid or Raw Yolk
The enjoyment of a soft-boiled egg with a runny yolk can lead to severe exposure to Salmonella. This bacteria, which can be present in the yolk, can cause severe intestinal infections, with symptoms such as diarrhea, vomiting, and abdominal pain. In extreme cases, these infections may require hospitalization.
Solution
It's crucial to cook eggs at temperatures above 75°C to ensure that the yolk is fully cooked and firm. The safest methods include boiling eggs for 11 to 12 minutes or poaching them.
Mistake 2: Discarding the Yolk Due to Fear of Cholesterol
The misconception that the yolk is harmful due to its cholesterol content has led many people to discard it. However, research has shown that dietary cholesterol has a minimal effect on blood cholesterol levels in most cases. Discarding the yolk can result in a significant loss of nutrients.
Solution
Consume the whole egg, as the yolk is rich in vitamin D, choline, and essential minerals like calcium. Additionally, these healthy fats can help reduce bad cholesterol in an inflamed body.
Mistake 3: Frying Eggs with Inappropriate Oils
Choosing the right oil for frying eggs is very important. Seed oils such as sunflower, corn, or canola can release inflammatory particles when heated. This inflammation can induce the oxidation of cholesterol and its adherence to arteries, thereby increasing the risk of cardiovascular diseases.
Solution
Using virgin olive oil or avocado oil at low temperatures is recommended for sautéing. It is important to avoid "extra virgin" versions for cooking, as they burn easily. It is also advisable not to use animal fats like butter or lard, which are high in saturated fats.
Mistake 4: Pairing with "Toxic" Foods
What accompanies the egg on the plate can be even more harmful than the egg itself. Traditional combinations like eggs with bacon, white bread, or processed orange juice can lead to a significant increase in cholesterol and other health issues.
Solution
Opting for healthy accompaniments can transform breakfast. Suggestions include avocado, olive oil, nuts, 100% whole-grain bread, oats, and whole fruits. For beverages, coffee, green tea, lemon water, and unfiltered natural juices are healthier choices.
Mistake 5: Washing Eggs Before Storing Them
The practice of washing eggs before storing them is incorrect, especially if they come from farms. The eggshell has a protective coating called a cuticle that gets damaged during washing, allowing bacteria such as Salmonella to enter.
Solution
If it is necessary to clean the eggs, it should be done just before cooking them, ensuring they remain clean and safe for storage.
Mistake 6: Believing All Eggs are the Same
Not all eggs have the same nutritional value. Their quality varies based on the diet and lifestyle of the hen. Eggs from hens raised in confinement and fed genetically modified corn can contain up to six times less vitamin D compared to those from free-range hens.
Solution
Whenever possible, choosing eggs from pasture-raised or free-range hens is preferable. These eggs are richer in nutrients, as the hens are fed a more natural diet that includes access to the outdoors and sunlight.
Mistake 7: Limiting Consumption Out of Fear
Fear of cholesterol has led many older adults to inadequately restrict their egg consumption. However, for this population, eggs are an indispensable food. Consuming two to three eggs daily is safe and beneficial in most cases, providing between 6 and 9 grams of high-quality protein, essential for combating muscle mass loss, strengthening bones, and maintaining independence and mobility.
Solution
Incorporating 1 to 3 eggs daily into the diet can help build and maintain muscle mass, thus promoting a more active and healthy aging process.
By being aware of these aspects, it is possible to enjoy eggs as the nutritious ally they are. Incorporating this superfood can be key to a better quality of life in older age. For more advice on nutrition and health, feel free to continue exploring the blog.
