Can Eggs Make You Smarter?

Getting a big fat egg in your exams could be prevented by eating... d-uh, eggs!

Do you like to eat sunny-side eggs and whole-wheat toast in the morning? Well, your brain will love it, too. Eating selenium-rich foods – like eggs – could help keep your memory sharp and your brain on high speed, even as you age.

Your selenium intake throughout life may influence how well you retain the cognitive function as you age, according to a new study published in the "American Journal of Epidemiology." Researchers found that elderly people in rural China, who got at least the US recommended daily value of selenium (about 55 micrograms per day), had cognitive test scores that put them in a league with people 10 years younger.

You can get your daily dose of selenium by eating whole-wheat bread (10 micrograms per slice), eggs (14 micrograms per egg), tuna (63 micrograms per 3-ounces), and many other foods commonly found in your daily diet. You don't have to go hunting for your daily fix of this rare mineral.

Disease prevention

Studies have shown that Selenium supplementation has been useful in the treatment of a certain congestive heart disease found primarily in Chinese children. Selenium has also been used to eliminate skeletal muscle pain in some people. Selenium, in conjunction with vitamin E, may be useful in the prevention of heart disease.

Selenium supplements have been used in the treatment of anemia and growth problems which would not respond to other kinds of treatment. Adequate selenium intake has been statistically linked to a lower incidence of cancer mortality, but the conclusive evidence regarding selenium’s relation to cancer development is not available.

Selenium deficiency

Selenium deficiency has not been conclusively linked to any specific set of symptoms in humans, although monkeys and other animals have serious physiological manifestations of deficiency. Symptoms in animals include muscle pain, red blood cell fragility, pancreas degeneration, growth retardation and cataract formation. The link between animal and human symptoms of deficiency have not been conclusively established, but there is strong evidence indicating the same deficiencies in humans.

 Deficiencies of selenium may contribute to the excessive build-up of fats and other lipids in the liver, producing fatty liver syndrome.

•Increased vulnerability to cancer

•Anemia

•Muscular discomfort

•Cardiac dysfunction

•Certain forms of arthritis

•Cataracts

•High blood pressure

•Poor skin and hair growth

•Reduced male sex potency

Toxicity levels

Selenium toxicity is most frequently seen in livestock grazing in regions of the Midwest where plants contain unusually high amounts of the element. Human toxicity has not been conclusively determined but is considered to occur as a result of high industrial exposure. Reported symptoms of toxicity include hair loss, depigmentation of skin, abnormal nails and weariness. A garlic odor on the breath, without garlic ingestion, may be an indication of selenium toxicity.

The RAO for selenium is 200 mcg per day. Most people get adequate amounts of selenium from their diet. Because taking too much selenium can be toxic, it’s best to get this mineral from food sources instead of supplements. Your daily diet is a safe source of selenium.

Recommended Dietary Allowances

•RDA for adults 50 to 200 mcg.

•RDA for children 6+: 50 to 200 mcg.

•RDA for children 4 to 6: 30 to 120 mcg.

•RDA for children 1 to 3: 20 to 80 mcg.

•RDA for infants 0.5 to 1: 20 to 60 mcg.

•RDA for infants 0 to 0.5: 10 to 40 mcg.

Food Sources

Eggs, beef, liver, yeast, cereals, brown rice, fish, garlic, milk, nuts, poultry, whole wheat bread.

Try this recipe for a good source of Selenium:

In a large pot, combine the first eight ingredients. Bring to a simmer and cook for 10 minutes. Add the zucchini and cook until just tender, about 10 minutes more. Add the noodles and cook for an additional 3 to 5 minutes. Add the chicken pieces just before the noodles are done to heat through. Sprinkle soup with fresh parsley before serving. Serves 4.