Vegetarians, including vegans, who eat no dairy or egg products, can get all of their nutrients on a meat-free diet, according to doctors and the U.S. Department of Agriculture. But an ovo-vegetarian diet that includes eggs might be advisable for those who are allergic to some plant sources of proteins. Strict vegetarians also are prone to vitamin B12 deficiency, and adding eggs to the diet could prevent this.
Vegans With Food Allergies
Vegans can fulfill their protein requirements by eating soy, legumes, nuts and nut butters, but if you're allergic to soy and nuts, it might be difficult to get enough protein. Adding eggs to your diet is a way to provide necessary protein. Vegans also are prone to B12 deficiency as the vitamin occurs naturally only in animal products. Adding eggs to your diet lowers your risk. You also could take B12 supplements instead, but you should consult with a physician before taking supplements of any kind, says Sally Scroggs, health education manager at the Cancer Prevention Center at the University of Texas M.D. Anderson Medical Center,
Those Who Do Not Consume Dairy
Scientists in Britain say eggs should be labeled a "superfood" because they are a rich source of protein, vitamins D and B12, and the minerals selenium and choline. Dr. Carrie Ruxton, lead author of the report published in the June 2010 "Nutrition and Food Science" journal, studied more than 71 research papers and documents to reach her conclusions. Eggs are low in calories and a single egg contains 20 percent of an adult's requirements of vitamin D. Dr. Ruxton said children, meat-eaters and people who don't consume dairy---which would include vegans---could especially benefit from eating an egg a day.
People at Risk of Macular Degeneration
Eggs also might protect against macular degeneration, the leading cause of blindness in older people, according to several studies, including a 10-year study involving 2,500 participants living in the Blue Mountain area of Australia. The study, led by Professor Paul Mitchell of the University of Sydney, found that people who ate eggs regularly were 60 percent less likely to develop macular degeneration than those who did not. Eggs also might slow the progression of the disease.
Theories/Speculation
Despite the reported health benefits of eggs, the U.S. Department of Agriculture says there is no evidence that a a vegan cannot get adequate nutrition. The USDA says vegetarians need to be mindful about finding sources of iron, calcium and zinc as well as protein and B12. Iron can be found in fortified breakfast cereals, kidney beans, spinach, black-eyed peas, lentils, turnip greens, molasses, whole wheat breads and some dried fruits. Sources of calcium include fortified breakfast cereals, soy products, dark green leafy vegetables and fortified orange juice. Vegetarians can meet their need for zinc by eating white beans, kidney beans, chickpeas, wheat germ, pumpkin seeds and fortified breakfast cereals.
Misconceptions
Doctors say that even pregnant and nursing women can thrive on a vegetarian diet that does not include eggs. A seven-year study conducted by doctors and dietitians with the Physicians Committee for Responsible Medicine found that vegetarian women had equally healthy pregnancies as omnivores. Susan Levin, M.S., R.D., staff dietitian with PCRM, said the breast milk of vegetarians contains lower levels of environmental contaminants. Levin said this is because vegetarians avoid consuming unhealthy hormones and toxins found in dairy products, meat and fish. There are health benefits to adding eggs to your diet, but vegetarian diets can be nutritious without them.
References
- My Pyramid: Vegetarian Diets
- "Drug Week"; Data on life sciences detailed by researchers at Logan College of Chiropractic; June 12, 2009
- Healthfinder: Food Better than Supplements for Cancer Prevention
- "American Journal of Clinical Nutrition"; Vegetarian diets: What do we know of their effects on common chronic disease?" Gary E. Fraser; May 2009
- "Daily Mail'; There's a Cracking Idea...Eggs are a Superfood; Daily Reporter; March 9, 2010 (Note: Super food was one word in title. Byline was listed only as Daily Reporter)
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