Eggs are a versatile raw material, which forms the basis for countless variations. Boiled, poached or fried eggs, scrambled eggs, omelets, cocottes, soufflés, pancakes, cakes, creams, mousses and ice cream, and much, much more. Eggs are suitable for breakfast as well as lunch, dinner and supper. It would be a shame to exclude eggs from the diet, especially if you don’t have to!
Choose eggs from organic, free range, and linseed fed hens.
When it comes to eggs and endometriosis there are two things that could potentially affect the disease, the amount of omega-6- and the amount of phytoestrogens.
Omega-3 and omega-6
Omega-6 is the precursor for the pro-inflammatory and pain mediating prostaglandins and eicosanoids, while omega-3 is the precursor for the anti-inflammatory and good prostaglandins.
Hens incorporate the fatty acids from their diet in the eggs. This is why the “flaxseed eggs” contain more omega-3 fatty acids and less omega-6. Buy eggs from hens that have been given omega-3 rich flaxseed in the diet, not omega-6 rich soy, sunflower and corn, or oil from these. It is also wise to choose organic eggs for a lower level of dioxins.
Phytoestrogens are substances in the food witch resemble the human estrogen. Phytoestrogens can be categorized into four main classes. Flavonoids (isoflavones and flavones), lignans, coumenstan and stilbene. Flavones are mainly present in pulses, while lignans are present in almost all vegetables and grains. Coumestans are in pods and sprouts, and stilbene is often found in fruit skins, especially in berries and grapes. When Phytoestrogens are absorbed from the intestine, they go into circulation and interact with the estrogen receptors before they are broken down and excreted.
Phytoestrogens can work in two ways, either by giving an increased estrogen response, or by giving a reduced estrogen response. This occurs because phytoestrogens can bind to particular sites on the cells called estrogen receptors. Phytoestrogens stimulate these receptors, but not as strongly as real estrogen, and at the same time they can block the real estrogen from attaching.
There is little research showing a concrete relationship between which phytoestrogens who rise, and which reduce the estrogen response, and many studies show opposite results. But it is generally assumed that the phytoestrogen genistein, an isoflavone, has the ability to increase estrogen response, so this is the one to avoid.
It is a teeny, tiny amount of phytoestrogen, and genistein in eggs, but choose eggs that have not received soy in the feed, (the same egg as mentioned above). Soy contains high amounts of genistein and this can be transferred to the eggs through the hens diet.
Research shows that there are less phytoestrogens in free-range eggs, this bay be because of the reduced intake of soy.
A normal* egg white contains 6μg total phytoestrogen/100g. If you choose to use the whole egg, this contains 11μg total phytoestrogens/100g eggs.
– Salmon has 4μg total phytoestrogens/100g
– Greek yogurt has 8μg total phytoestrogens/100g
– Roast beef has 7μg total phytoestrogens/100g
– Chicken has 4 – 6μg total phytoestrogens/100g
– Lamb has 5 – 10μg total phytoestrogens/100g
– Pork has 4 -8 μg total phytoestrogens/100g
– Gouda has 27μg total phytoestrogens/100g
– Soy products is in the rage from 6028 – 28758 μg total phytoestrogens/100g
These numbers are from the article ” Phytoestrogen Content of Foods of Animal Origin: Dairy products, eggs, meat, fish, and seafood.” Gunter G. C. Kuhnle et. Al. Journal of Agricultural and Food Chemistry. 2008, 57
*this number is from a normal “soy fed” egg