Is one egg a day enough 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.

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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Sufficient sleep is vital to dealing with anemia-related exhaustion. But too much can actually be detrimental, ultimately making you more tired. Sufficient sleep is vital to dealing with anemia-related exhaustion.

sharecare.com - 7 Powerful Ways to Get Your Energy Back | anemia - Sharecare

When you have iron-deficiency anemia, the most common kind of anemia, you might never show any symptoms. A doctor could diagnose and treat you before you ever feel a thing. However, if your condition is moderate to severe, you may experience dizziness, weakness, headaches, shortness of breath, and most likely, fatigue. That's because iron-deficiency anemia ensures you don't have enough red blood cells, robbing your body of the oxygen it needs to work correctly. And though the disorder doesn't isn't usually serious in the long-term, anemia symptoms—especially fatigue—can put a damper on your day-to-day function. While you wait for treatment to kick in, here are some tips for sleep, sex, exercise and more.

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