Is 2 eggs a day enough vitamin D?

With a serve of two eggs providing 82% of your daily recommended intake of vitamin D, eggs contain one of the highest quantities of vitamin D of any food. Here, Australian Eggs has delved into what exactly vitamin D is, how it benefits our bodies, and where you can find this important nutrient in your daily diet.

australianeggs.org.au - What Vitamin D Is & How it Benefits You - Australian Eggs

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Around 20% of Australian adults (~3.3 million people) have a mild or moderate vitamin D deficiency. A further 43% is classified as having insufficient circulating vitamin D concentrations. In the cooler months, these deficiency levels can almost double. Studies have clearly shown that adequate intake of vitamin D is essential for bone development, skeletal health, healthy muscles and teeth and regulating the immune system. With a serve of two eggs providing 82% of your daily recommended intake of vitamin D, eggs contain one of the highest quantities of vitamin D of any food. Here, Australian Eggs has delved into what exactly vitamin D is, how it benefits our bodies, and where you can find this important nutrient in your daily diet.

What Is Vitamin D?

Vitamin D, sometimes called the ‘sunshine vitamin’ is a fat-soluble vitamin obtained from food and made by the body when sunlight hits the skin. It can also be found in supplements.

Benefits of Vitamin D

Vitamin D plays a crucial role in helping us maintain healthy bones and teeth, in muscle function and in regulating our immune system.

Vitamin D is essential for a range of reasons, including:

Bone development in children and skeletal health in adults

Calcium and phosphorus absorption and metabolism

Regulating the immune system

Vitamin D Deficiency

What happens if you don't have enough vitamin D?

If your body doesn’t get enough vitamin D, you’re at risk of developing weak bones. Unfortunately a fifth (20%) of all Australian adults live with mild or moderate vitamin D deficiency. Severe vitamin D deficiencies could have major health ramifications – which makes it important to make sure you're getting enough each day. Some people are at greater risk of developing a vitamin D deficiency, including those who:

Elderly and housebound or in residential care

Work or stay mostly indoors

Have naturally dark skin

Have a condition that restricts vitamin D absorption from the diet

Are overweight or obese

Fortunately, doctors can diagnose a Vitamin D deficiency by performing a simple blood test.

How Much Vitamin D Do I Need?

Recommendations for vitamin D intake vary by age and gender and life stage. For adults, the Adequate Intake (AI) is 5.0 µg /day for men and women aged 19-50. The adequate intake recommendations set out by the National Health and Medical Research Council are as follows: Research shows that to maintain vitamin D levels throughout the year, most people require intakes of 10-15mcg per day from their diet.

Do Eggs Have Vitamin D?

One serve of eggs contains 8.2mcg of vitamin D which is 82% of the recommended dietary vitamin D intake of 10mcg per day. Eggs are one of the highest food sources of vitamin D.

How Many Eggs Should I Eat?

If you suffer from a vitamin D deficiency or wish to maintain good vitamin D levels, consumption of 7 eggs per week is in line with the current Australian dietary guidelines. Maintaining routine egg intake will help to combat wintertime decrease in vitamin D deficiency as less natural D from sunlight is available. Although 7 eggs weekly are ideal, eating more than this does not necessarily have an adverse effect. A recent study showed no major changes in body weight or blood lipid concentration in young adults who ate 12 eggs a week versus 7 eggs. Plus, there are 12 other equally beneficial nutrients that your body can make use of through egg consumption.

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Is 4 boiled eggs a good meal?

Hard-boiled eggs are an excellent source of lean protein. They'll fill you up without packing in too many calories, which is helpful if you want to lose weight. The protein in hard-boiled eggs also works alongside vitamin D to promote prenatal development.

webmd.com - Health Benefits of Boiled Eggs - WebMD

How do you like your eggs? Eggs have lots of nutrients, but the health boost you get depends on the way you prepare the meal. Although there are tons of different ways to serve them up, the benefits of boiled eggs can go a long way. In terms of preparation, the only difference between soft-boiled and hard-boiled eggs is how long they spend cooking. There are plenty of nutrients in boiled eggs regardless of how long they're in the heat, but harder-boiled eggs are a better bet when it comes to avoiding harmful bacteria like salmonella. Health Benefits They're tasty, they're filling, and they're good for your health at any age. Here are some examples of the health benefits of hard-boiled eggs. Weight Loss Hard-boiled eggs are an excellent source of lean protein. They'll fill you up without packing in too many calories, which is helpful if you want to lose weight. Prenatal Bone Strength The protein in hard-boiled eggs also works alongside vitamin D to promote prenatal development. These elements support your baby’s teeth, bones, and general growth throughout pregnancy. Reduced Cholesterol Boiled egg whites are healthier than some of their other forms. After boiling, take out the yolks to enjoy a low-cholesterol snack. Source of Choline Choline is important for cellular maintenance and growth, and hard-boiled eggs are the top source of it in the US diet. Prevent Macular Degeneration Lutein and zeaxanthin, which are found in boiled eggs, have antioxidant and anti-inflammatory properties that help maintain your eye health. Increased Mental Energy The combination of healthy elements like protein and choline in hard-boiled eggs helps to get your brain going, especially just after breakfast.

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