Eggs are a nutritious, inexpensive staple of the American diet, with more than 60 billion chicken eggs produced in the United States yearly, according to the Egg Nutrition Center. Including eggs in your nutrition plan provides you with a concentrated source of a variety of fat- and water-soluble vitamins and minerals to support your metabolism and organ function. Many of the vitamins and minerals in eggs are concentrated in the yolk.
Vitamins A, D and E
Eggs provide your body with a source of fat-soluble vitamins, including A, D and E. Notably, eggs are one of the few foods that naturally contain vitamin D. One large egg includes 0.6 micrograms of vitamin D, 80 micrograms of vitamin A and 0.6 mg of vitamin E. Eggs also contain a small amount of fat-soluble vitamin K.
Fat-soluble vitamins are present primarily in the fat-rich egg yolk. Although eggs are a good source of vitamins A, D and E, keep in mind that egg yolks also contain saturated fats and cholesterol, which may increase your risk for heart disease if eaten in large amounts.
B Complex Vitamins
Eggs contain significant quantities of certain B complex vitamins, including B-6, B-12, folate and riboflavin. One large egg provides you with approximately 0.1 mg of vitamin B-6, 0.6 micrograms of vitamin B-12, 20 micrograms of folate and 0.2 mg of riboflavin. The B complex vitamins niacin and thiamine are also present in small amounts in eggs. If you do not eat meat, eggs are an important source of vitamin B-12, which is essential for the production of red blood cells.
Iron
One large egg provides your body with more than 0.7 mg of iron, a mineral needed for the production of red blood cells and several other essential body proteins. The iron content of eggs is contained primarily in the yolk.
Calcium, Phosphorus and Magnesium
Whole eggs provide your body with calcium, phosphorus and magnesium, which support the formation and maintenance of strong bones and the healthy function of other body tissues. One large egg contains approximately 29 mg of calcium and 90 mg of phosphorus, which are found primarily in the yolk. One large egg provides you with roughly 6 mg of magnesium, found primarily in the white or albumin portion of the egg.
Zinc and Selenium
Your body requires zinc and selenium to support immune function, protect against chemical damage to your cells and facilitate a variety of chemical reactions. One large egg contains approximately 0.5 mg of zinc and 15 micrograms of selenium. The yolk contains the majority of the zinc in eggs. Selenium is present in both egg whites and yolks.
Egg Safety Tips
A small percentage of eggs are contaminated with Salmonella bacteria, which commonly causes food poisoning. Thoroughly cook eggs until both the white and yolk are firm to kill any bacteria that may be present. Avoid raw or undercooked eggs in foods such as eggnog, homemade ice cream, raw dough and salad dressing to further reduce your risk of egg-borne food poisoning.
References
- Egg Nutrition Center: Egg Production
- USDA, What's in the Foods You Eat: Egg, Whole, Cooked, Large
- National Institutes of Health, Office of Dietary Supplements: Vitamin D
- Egg Nutrition Center: Nutrient Content of One Large Egg
- National Institutes of Health, Office of Dietary Supplements: Zinc
- National Institutes of Health, Office of Dietary Supplements: Selenium
Member Comments