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Mental Health and Eggs

PBE_Mental Health

Mental Health and Eggs

Mental Health and Eggs

The importance of achieving balance when it comes to both physical and mental health is timelier than ever given the events of the past year. However, our challenges with mental health and wellbeing have been prevelant long before 2020. 

The National Survey of Mental Health and Wellbeing 2007 estimated that nearly 1 in 2 (46%) Australians aged 16 - 85 had experienced a mental disorder during their lifetime. The National Health Survey 2017 - 18 found that 1 in 5 (20%) Australians reported that they had a mental or behavioural condition during the collection period of July 2017 - June 2018. People aged 16 - 24 years old were most likely to have experienced symptoms of a mental disorder in the previous 12 months1.

There are many ways to support your mental health, from seeking advice from your healthcare professional to contacting crisis support services such as Lifeline or Beyond Blue. Taking care of yourself through proper exercise and a balanced diet can also play a role in supporting your mental health.

How eggs can help support your mental health

Ensuring adequate intake of the nutrients the body needs can help reduce stress. Firstly, by providing all of the nutrients needed to optimise performance and secondly, by timing intake of food around stressors to help reduce the impact. For example, eating eggs and toast after a big training session provides protein, carbs and a number of micronutrients that help with recovery and therefore assist with managing physical stress on the body.

Below, we take a look at how eggs specifically, can help support your mental health, as part of a healthy balanced diet. An average serve of 2 eggs contains 13 vitamins and nutrients, and we've set out below how some of these nutrients found in eggs support stress management and sleep.

Vitamin B2 – Riboflavin plays a role in the metabolism of thyroxine – a hormone that is needed for brain development. It is also needed for maintaining energy levels, an important part of having a healthy mind and body.

Vitamin B12 – Deficiency in B12 has been linked to depression. Vitamin B12 is needed as part of enzymes in the body that are involved in reactions linked to producing a better mood.

Vitamin D – adequate levels have been shown to reduce the risk of depression.

Choline – a nutrient that's needed to produce acetylcholine, a neurotransmitter that impacts the portions of the brain responsible for regulating mood and reducing stress.

Tryptophan – an amino acid which is converted in the body to serotonin which is a neurotransmitter (brain chemical) that can improve mood and feelings of relaxation.

Iron – involved in many neurological activities and a deficiency has been associated with anxiety and depressive symptoms as well as developmental problems.

With plenty of important nutrients available in eggs, it's worth incorporating more of them into a balanced diet!

References
1. Australian Institute of Health and Welfare, 23 July 2020, https://www.aihw.gov.au/reports/australias-health/mental-health (accessed May 2021)

Recipes to support your mental health

We've put together a selection of recipes containing a minimum of 25% of your recommended daily intake (RDI) per serve of vitamin B2, B12 and iron; as well as a minimum of 25% of your adequate intake (AI) for choline.

Listen While You Cook Cracking Good Tunes to listen to while making a hearty meal.

Alleviate stress while cooking delicious meals with a quality playlist of good mood tunes

Want to see what an egg farm looks like? Take this interactive 360 degree tour to see how eggs are produced in Australia.

Free range farm with two people