Eggs
What are Eggs?
Eggs are a great source of many nutrients, including choline, which is beneficial for neurotransmission, brain development, and bone integrity. Eggs can be a great protein source for those with and without ASD.
Eggs are a great, low-cost option to increase protein and a variety of vitamins and minerals important for brain health.
Eggs can be found in a majority of the food that is produced and can be found in many surprising sources [2]
Eggs are a major source for choline which plays some roles in neurotransmission, brain development, and bone integrity [1]
The yolk of an egg makes up about 1/3 of the liquid weight of the egg. It contains all of the fat in the egg and about half of the protein.
Eggs have gotten a bad reputation due to their cholesterol content, but research shows that the cholesterol in eggs does not have a large impact on the cholesterol levels in your body. Fats that affect your cholesterol levels include saturated fat and trans fat, which can be linked with heart disease. [1]
Nutrient Breakdown
Eggs are a great source of protein (~6 grams/egg). Protein content is split about 50/50 between the white and the yolk, though the yolk holds all of the fat.
Since the yolk contains all of the fat, it also contains all of the fat soluble vitamins (A, D, E, & K). The yolk also contains a higher number of nutrients than the white, including vitamins B6 and B12, folate, pantothenic acid (vitamin B5) and thiamin. Egg whites contain more niacin and riboflavin.
Eggs are often enriched with Omega-3 fatty acids. If this is a concern, unenriched eggs are available (just read the labels).
The egg is a well-rounded food that contains some amount of all of the vitamins except vitamin C. [1]
Foods Containing Eggs
Egg beaters
Marshmallows
Mayonnaise
Meringue
Baked goods
Breaded foods
Frostings
Processed meat, meatloaf and meatballs
Puddings and custards
Salad dressing
Many pastas
Foam on alcoholic, specialty coffees [2]
Other names for eggs used in food production [2]
Albumin
Globulin
Lecithin
Livetin
Lysozyme (beware- this sometimes will be in digestive enzymes!)
Vitellin
Words starting with "ova" or "ovo," such as ovalbumin or ovoglobulin
Egg Alternatives
In baking:
Flax seed (combine 1 tbsp ground flax and 2 tbsp water to make a “flax egg”!)
Applesauce
Mashed banana
Vinegar and baking soda
“Egg replacers” such as Bob’s Red Mill Egg Replacer or Neat Egg
Nutritional Alternative:
Looking for an egg replacer that scrambles like eggs? Check out Just Eggs made from mung beans!
See the protein note for other protein alternatives
Food Reactions
The body can respond to foods in many different ways including food allergies, food sensitivities, or food intolerances. If you suspect a food reaction, you can either choose to avoid the food or seek food reaction testing. Click here more information on the difference in types of food reactions and testing options.
A Note on Egg Allergy:
Eggs are a common allergy fund in children. Nearly 2% of children younger than the age of 5 are found to have an egg allergy. The egg white is the most commonly reactive part of the egg, but some molecules in the egg yolk have been found to cause reactions as well. 50% of children with an egg allergy grow out of it, and will usually resolve itself by school age. [1-2]
DISCLAIMER: Always consult with your pediatrician and/or your Registered Dietitian to help you test for a food reaction or to aid you in making individualized dietary changes.
Eggs & Autism in the Research
There are no current studies specifically on eggs and autism. Overall, eggs are a great, low-cost option to increase protein and a variety of vitamins and minerals important for brain health.
A Great Source of Nutrients
Eggs are a low cost option for animal proteins that are high in nutrients like vitamin A, iron, vitamin B12, riboflavin, choline, zinc and calcium. [1]
Brain Health & Neurotransmitters
Eggs are a major source for choline which plays some roles in neurotransmission, brain development, and bone integrity [1]
Research indicates that ASD is directly associated with neurotransmitter pathways, and that the pathophysiology can be environmental and/or genetic [5].
-
[1] Réhault-godbert S, Guyot N, Nys Y. The Golden Egg: Nutritional Value, Bioactivities, and Emerging Benefits for Human Health. Nutrients. 2019;11(3)
[2] Egg allergy - Symptoms and causes. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/egg-allergy/symptoms-causes/syc-20372115. Published 2020. Accessed August 18, 2020.
[3]2020. [online] Available at: <https://fdc.nal.usda.gov/fdc-app.html#/food-details/781089/nutrients> [Accessed 10 August 2020].
[4] What You Need to Know about Food Allergies. U.S. Food and Drug Administration.https://www.fda.gov/food/buy-store-serve-safe-food/what-you-need-know-about-food-allergies. Published 2020. Accessed August 18, 2020.
[5] Pardo C, Eberhart C. The Neurobiology of Autism. Brain Pathology. 2007;17(4):434-447. doi:10.1111/j.1750-3639.2007.00102.x
