Vitamin D and Eggs
Guest Post by Chloe Holt
Free-range eggs have proven themselves to be much better for you than your typical grocery store eggs. They contain 1/3 less cholesterol, ¼ less saturated fat, 2/3 more Vitamin A, 2 times more omega-3 fatty acids, 3 times more Vitamin E, and 7 times more beta-carotene. Additionally, they have 4-6 times more Vitamin D than grocery store eggs.
If you’re under 50, then your daily recommended intake of Vitamin D is about 200 International Units (IU). While in the hot summer months this can be obtained from regular sun exposure, for most of the year additional intake from food or supplements is needed. Two free-range eggs can provide 63-126% of that daily intake.
What’s the big deal about Vitamin D anyways?
Vitamin D is a “steroid vitamin…that encourages the absorption and metabolism of calcium and phosphorous.” In other words, Vitamin D is absolutely essential for ensuring that all the calcium that you make sure to consume does what it’s supposed to. Strong, healthy bones are just as much a product of Vitamin D as they are of calcium.
Vitamin D has numerous other benefits:
- Vitamin D2, one of the two types of Vitamin D found in humans, absorbs ultraviolet radiation that can damage DNA/RNA/protein – possibly serving as a built-in sunscreen
- Linked to maintaining a healthy weight – research shows that Vitamin D levels in the body when starting a low-calorie diet is a good indicator of successful one will be at losing weight
- Vitamin D regulates the immune system, and possibly “arms” it against common illnesses such as the cold
- Can reduce the severity and frequency of asthma symptoms
- Can reduce the risk of rheumatoid arthritis in women
- May have a key role in helping the brain to keep working well later in life
- May reduce the risk of developing multiple sclerosis
- A daily intake of 1000 IU was shown to reduce the risk of colon, breast, and ovarian cancers by up to 50%
Besides eggs, there aren’t that many foods that naturally contain Vitamin D (mostly just fish such as salmon and tuna, and some milks, cheeses, mushrooms, and margarine). You can take an extra Vitamin D supplement to make up for lack of sunlight exposure, or you can be aware of Vitamin D-rich foods and consume them on a regular basis.
We recommend our free-range pastured eggs!