Eggs are a fantastic source of vitamin D

In Australia, the most well-known source of vitamin D is the sun, which is why it's often referred to as the sunshine vitamin. But there’s a better way to get your daily dose without risking skin cancer.

 

Eggs.

 

Yep, eggs contain one of the highest quantities of vitamin D of any food. Just two eggs will provide you with 82% of the daily recommended intake of vitamin D.

Vitamin D is a fat-soluble vitamin that’s made by the body when sunlight hits the skin. It’s essential for musculoskeletal health which includes bone development plus healthy muscles and teeth. It also plays a role in regulating the immune system.

According to the Australian Bureau of Statistics, around 20% of Australian adults have a mild or moderate vitamin D deficiency. A further 43% are classified as having insufficient circulating vitamin D concentrations. These deficiency levels can almost double during the cooler months, when there’s less sunshine for the body to absorb.

 

Low levels of vitamin D can result in weak bones, while severe deficiencies could have a negative impact on your overall health. Those at greater risk of developing a vitamin D deficiency include the elderly, those suffering from obesity, people who work indoors, those with naturally dark skin and people who have a condition that restricts vitamin D absorption from the diet.

Recommendations vary according to age and gender. According to NPS MedicineWise, the recommended daily adequate intake of vitamin D in Australia is five micrograms (200 IU) for children, teens and adults aged up to 50 years, 10 micrograms (400 IU) for those aged 51–70 years and 15 micrograms (600 IU) for adults over 70.

Vitamin D can be found in food sources such eggs, oily fish and meat but eggs are one of the highest food sources of vitamin D.

 

One serve, which is two eggs, contains 8.2mcg of vitamin D. That equates to 82% of the recommended dietary vitamin D intake of 10mcg per day.

All it takes is seven eggs a week to ensure good vitamin D levels. This is especially important during the cooler months, when there’s less sunshine. If you’re partial to more than an egg a day – and who isn’t? - then go for it. A recent study by Melbourne’s Deakin University showed no major changes in body weight or blood lipid concentration in young adults who ate 12 eggs a week versus 7 eggs.

 

Then there’s the fact that eggs contain 12 other equally beneficial nutrients, such as vitamin B12, iron and lutein.

Now you have the facts, now comes the fun part: eating eggs! They're a delicious ingredient that you can add to any meal, not just breakfast. Add them to a golden, flaky pie, or pop some boiled eggs on your next salad. Get plenty of egg-cellent recipe ideas below!