Here is the number of eggs to eat each day to have strong bones

Osteoporosis affects more than 5% of the French population according to Inserm, mainly women after menopause because as we age, we lose more bones than we build. This skeletal disease is characterized by loss of bone mineral density (BMD) which corresponds to the amount of calcium and other minerals present in the bones. And the less dense the bones are, the more likely they are to fracture or break. Aging is therefore the main risk factor for osteoporosis, but not only that: mineral deficiencies, a low level of physical activity, smoking, excessive alcohol consumption and long-term consumption of certain medications (corticosteroids). put at risk of bone weakness and fragility.

An 83% denser spine

In a recent study published in the journal Food and Function, Researchers have shown that daily egg consumption can reduce the risk of osteoporosis. They were based on health data more than 19,000 participants from a national cohort followed at most between 1960 and 2018. They had access to the bone mineral density of the participants as well as their egg consumption. The analysis found that participants who consumed at least 85 g of whole egg per day, or 1 and a half large eggs (or 2 small eggs), had a higher bone mineral density of 72% at the level of their femurs and of 83% at the level of their spines, compared to non-egg consumers. “Consumption of whole eggs seems activate alkaline phosphatases (PAL), a group of enzymes that are significantly involved in bone density in certain areas of the skeleton such as the femur and lumbar spine“, comment the researchers. In addition to this effect on these enzymes, eggs are also rich in several nutrients that support bone health :

► From calciumessential for mineralization and bone structure

► From phosphorusof zinc and magnesium which contribute to bone strength

► From the vitamin D which helps the body absorb calcium

► From the vitamin K1 which promotes the action of osteocalcin, a protein hormone that is part of bone structure

► proteins (12%) which play an active role in bone metabolism. “Egg protein even contains amino acid sequences called bioactive peptides which may have additional benefits for bones“, they specify.

Several studies, including one published in The American Journal of Clinical Nutrition, suggest that moderate daily consumption of eggs as a source of animal protein (up to 2 whole eggs per day) does not have a significant impact on cholesterol levels in healthy individuals without any cardiac problem. Especially if they are boiled, poached or scrambled with minimal oil and associated with nutrient-rich foods like vegetables, grains and seeds. On the other hand, people with diabetes and those with certain forms of high cholesterol should moderate their egg consumption and discuss this with their doctor.