Bone health is an important aspect of living a healthy life. Strong bones can help you recover faster from a fracture, prevent Osteoporosis (thinning of bones) and support everyday activity. So, how can we maintain good bone health? The key nutrients are Calcium and Vitamin D which are easily found in Eggs!
Although dairy products and leafy greens are also great sources of Calcium, eggs, when included in a balanced diet, can be a real game-changer for maintaining bone strength. In this blog, let’s understand how eggs contribute to bone health and why they should be part of your diet.
Why does bone health matters?
Bone health is important as it does a lot more than just holding us. It is essential for supporting our structure, protecting organs, helping us to move and store vital nutrients like Calcium and Phosphorus.
Without good bone health, there is a great risk for pain and fractures that can lead to other serious physical conditions including limited mobility, and Osteoporosis (bones thinning). As we age, bone density naturally declines, so these problems may naturally occur.
To protect and strengthen bones, nutrition plays a key role. This is where eggs come in, which is a smart yet often underrated choice among all the foods available in the market.
Why are eggs good for bone health?
Eggs are often called a complete food as they provide nutritional needs naturally unlike fortified or processed foods. Since bones need nutrients that support bones and joints, eggs have what it all needs:
- Vitamin D & Calcium absorption: Eggs naturally contain Vitamin D in the yolk, which helps your body absorb Calcium. Without enough Vitamin D, calcium from your diet will not be able to be used efficiently.
- High-quality protein: Egg whites and yolks together give you a complete set of amino acids needed for bone repair and remodeling. Bones aren’t just minerals as they need collagen and proteins.
- Phosphorus, Zinc & other micro-nutrients: Eggs also contain Phosphorus (important for bone structure), Zinc, and other trace minerals beneficial for bone formation.
How many eggs should you eat?
In a healthy lifestyle, an adult can safely eat 1-2 eggs per day, or about up to 7 eggs per week, as part of a balanced diet. For young children of 2-12 years, a daily intake of 1 egg per day, with 1-2 during growth spurts or winter.
Teenagers may need 1-3 eggs per day, especially active boys. Adults of around 20-50 years usually do well with 1-2 whole eggs daily, while older adults are advised to moderate to 4-5 eggs/week especially if there are cholesterol concerns.
However, the daily egg intake may vary according to season as more eggs in winter are needed for Vitamin D and energy. It is advised to eat slightly fewer in summer when sun exposure helps natural Vitamin D levels. It is advised to consult with a doctor if you are pregnant, breastfeeding, have any medical conditions or existing diseases.
Conclusion
Bone health is an important aspect which supports our everyday activity. If weakened, it can lead to several problems including fractures, which is why taking care of it is important. While there are several foods that provide the right nutrition for its maintenance, eggs are a nutritional powerhouse which directly supports bone health.
Eggs contain Vitamin D, high-quality protein, Phosphorus, and essential minerals which help in calcium absorption, bone repair, and overall skeletal strength. So include eggs in your balanced diet for better bone health.
When it comes to making the right choice of nutrition, make sure you choose the right eggs like Eggoz. Eggoz eggs come with high nutritional value and protein percentage and go through 11 safety checks before being served to your plate.
Frequently Asked Questions (FAQs)
Are eggs good for bone fracture recovery?
Yes, eggs are good for bone fracture recovery. It provides protein for tissue repair, Vitamin D for Calcium absorption, and minerals like Phosphorus and Zinc that accelerate bone healing.
Which Vitamin found in eggs is essential for bone health?
The most important Vitamin in eggs for bone health is Vitamin D. It helps your body absorb calcium, which is necessary for building bone density and preventing fractures.
Are boiled eggs good for bones?
Yes. Boiled eggs are good for bones as they retain protein, Vitamin D, and other nutrients. They are also quick to prepare and easy to include in daily meals.
What foods are good for bones besides eggs?
Include dairy products like milk, yogurt, and cheese, leafy greens like spinach and kale. Eat fatty fish like sardines, nuts, seeds and fruits. Most of them are rich in Vitamin C which support strong bones and joints.
What foods should you avoid with broken bones or Osteoporosis?
Avoid foods high in salt, sugary sodas, processed snacks, and excessive alcohol or caffeine. These can reduce the absorption of Calcium and weaken bones over time.