Five a Day by Roxana Soetebeer, MHP, PHC
Five a Day to lower the risk of serious health problems
The "Five a day" recommendation refers to the advice that people should consume at least five servings of fruits and vegetables each day to promote good health and reduce the risk of chronic diseases. This guideline has been promoted by health organizations and governments worldwide, including the World Health Organization (WHO), which launched the "Five a Day" campaign in the early 1990s.
The recommendation originated from epidemiological studies suggesting that higher consumption of fruits and vegetables is associated with a lower risk of various chronic diseases, including heart disease, stroke, and certain cancers. The idea is that fruits and vegetables provide essential nutrients, vitamins, minerals, fiber, and antioxidants, which contribute to overall health and disease prevention.
The food industry quickly picked up on "Five a day", heavily promoting fruit and vegetable consumption for better health. But the truth is, humans can thrive without consuming fruits and vegetables. Our ancestors did well on diets that didn't include fruit year round, relying instead on animal-based foods for their nutritional needs.
Instead of following marketing slogans, let's consider a real nutritional powerhouse: eggs. Specifically, five extra-large (XL) eggs a day. Unlike the vague benefits of the "Five a day" fruits and veggies, the nutritional advantages of eggs are measurable.
- Complete Protein: Eggs provide a complete protein source, essential for muscle repair, immune function, and overall health.
- Healthy Fats: Including omega-3 fatty acids, which are important for brain health.
- Vitamins and Minerals: Eggs are rich in vitamin B12, vitamin D, and choline, which are vital for nerve function and overall well-being.
How many eggs will meet all the essential amino acids a human needs?
Essential Amino Acids in Extra-Large (XL) Eggs
Amino acid content per extra-large egg (56 grams):
- Histidine: 0.173 grams
- Isoleucine: 0.376 grams
- Leucine: 0.61 grams
- Lysine: 0.511 grams
- Methionine: 0.213 grams
- Phenylalanine: 0.381 grams
- Threonine: 0.311 grams
- Tryptophan: 0.094 grams
- Valine: 0.48 grams
Recommended Daily Intake (RDI) for Essential Amino Acids
From the WHO report for a 70 kg adult:
- Histidine: 0.7 grams
- Isoleucine: 1.4 grams
- Leucine: 2.73 grams
- Lysine: 2.1 grams
- Methionine: 0.728 grams
- Phenylalanine: 1.75 grams
- Threonine: 1.05 grams
- Tryptophan: 0.28 grams
- Valine: 1.82 grams
To find out how many extra-large eggs are needed to meet the RDIs, divide the RDI by the amount in one egg for each amino acid:
- Histidine:
0.7 grams / 0.173 grams/egg ≈ 4.05 eggs - Isoleucine:
1.4 grams / 0.376 grams/egg ≈ 3.72 eggs - Leucine:
2.73 grams / 0.61 grams/egg ≈ 4.48 eggs - Lysine:
2.1 grams / 0.511 grams/egg ≈ 4.11 eggs - Methionine:
0.728 grams / 0.213 grams/egg ≈ 3.42 eggs - Phenylalanine:
1.75 grams / 0.381 grams/egg ≈ 4.59 eggs - Threonine:
1.05 grams / 0.311 grams/egg ≈ 3.38 eggs - Tryptophan:
0.28 grams / 0.094 grams/egg ≈ 2.98 eggs - Valine:
1.82 grams / 0.48 grams/egg ≈ 3.79 eggs
Five XL eggs a day meet the need for all essential amino acids (for most adults), providing a solid foundation for your diet.
Consider sharing this perspective on the "Five a day" advice and the real benefits of eggs. Sometimes the truth is just a hard-boiled fact.
Written by Roxana Soetebeer, MHP, PHC
Published July 6th, 2024
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