Are Eggs High in Vitamin D?

 We all want to be healthy and eat food that supports our bodies and minds. With enough vitamins, minerals and nutrients to keep us thriving and healthy. Eggs are one of the few natural sources of vitamin D, helping to keep our bodies in good shape. But what is vitamin D and why do we need it?

What is Vitamin D?

You’ve probably heard of Vitamin D referred to as the “sunshine vitamin”. That’s due to its association with the sun and  sunlight. The “vitamin” in the name is somewhat misleading, as vitamin D is not a true vitamin at all, but rather a type of prohormone. Human bodies are capable of creating vitamin D when exposed to sunlight. You can also get vitamin D from dietary sources and supplements.

Vitamin D supports bone health and guards against osteoporosis and psoriasis, as well as many other health issues. There are two types of vitamin D, D3 and D2. D3 is the more active form of vitamin D, while D2 is the plant form.

The benefits of Vitamin D

Vitamin D has various roles within the body, as it serves to:

• Support healthy bones and teeth.
• Regulate insulin levels.
• Support lung function and cardiovascular health.
• Aide brain, immune system and nervous system health.
• Modulate cell growth.
• Support neuromuscular and immune function.
• Reduce inflammation.

Vitamin D is essential for the proper absorption of calcium. Calcium is a nutrient that is vital for bone health and supporting your heart and nervous system. Maintaining proper levels of vitamin D can also impact other health aspects such as mental health and stress.

Vitamin D is fat-soluble, which means that the human body can store excess amounts of vitamin D. The CANSA foundation encourages the addition of vitamin D rich foods in our diets. They recommend items like eggs and other foods that are high in vitamin D including salmon, mushroom, eggs, fortified foodstuffs, cheese, beef liver and other items.

Vitamin D deficiency

Vitamin D deficiencies tend to increase in the winter, with many adults and children alike not getting adequate amounts of Vitamin D. This is due to reduced sunlight hours and less time spent outdoors.

One study estimates that one in five people in Africa are deficient in vitamin D, and some reports estimate that around one billion people around the world have insufficient levels of vitamin D.  A vitamin D deficiency can contribute to issues such as rickets, osteoporosis, cardiovascular disease, cognitive impairment, asthma, hypertension and additional problems.

Certain population groups are more at risk of developing a vitamin D deficiency, these high-risk persons include:

• The elderly.
• Housebound individuals.
• Individuals who work or stay mainly indoors.
• Individuals with conditions that restrict vitamin D absorption form their diets.
• Individuals with naturally dark skin.
• Overweight or obese individuals.

Eggs and Vitamin D

Eggs are naturally packed full of fantastic nutrients and vitamins and are sometimes referred to as “nature’s multivitamin” due to their health benefits and qualities, and vitamin D is no exception. Eggs are one of the highest natural sources of Vitamin D, with the yolks containing the vitamin D content.  For a healthy daily intake, 15mcg is often presented as the accepted daily vitamin D allowance for healthy adults between 18 and 70 years old. Many experts recommend natural sources as the best option for vitamin D intake, rather than choosing supplements.

One large egg contains around 8.2mcg of vitamin D, a significant portion of the daily recommended amount. As the yolks contain the majority of the vitamin D content, it’s important to use the whole egg and not to opt for egg white scrambles or egg white omelettes when looking to increase your vitamin D intake.

For more information about eggs or egg recipes, head over to our recipe pages or egg tips page!