What Vitamins Do You Get From The Eggs?

What Vitamins Do You Get From The Eggs?

As part of a balanced diet, chicken eggs are nutritious, either fried, scrambled, poached or cooked. Because of their high protein content, eggs are classified by the USDA as meat products and deliver many of the same nutrients that meat provides. A single large egg provides significant amounts of several vitamins, as well as several other essential vitamins in smaller amounts.

Riboflavin

The Colorado State University Extension describes vitamin B2, also known as riboflavin, as essential for obtaining energy from food and maintaining skin and healthy vision. The USDA Nutrient Database states that a large egg contains approximately 0.24 mg of riboflavin, or about 20% of the required daily intake, according to the Institute of Medicine values.

Vitamin B12

Cobalamin, also called vitamin B12, is found in eggs. The University of Maryland Medical Center describes vitamin B12 as essential for RNA and DNA development. Vitamin A also helps metabolize fats and proteins, and keep skin, eyes, heart and liver healthy. The USDA Nutrient Database indicates that a single large egg offers 0.65 mcg of vitamin B12, or about 27% of the total daily amount required.

Pantothenic Acid

A large egg also contains about 0.7 mg of another important vitamin called pantothenic acid, which is about 15% of the daily amount needed for an adult. Pantothenic acid is essential to metabolize food into energy in the body and produce certain hormones and cholesterol, according to Colorado State University.

Folate

The McKinley Health Center describes folate as important for the formation of red blood cells and the genetic materials of RNA and DNA. Folate is often included in the diet as a supplement for pregnant women to help prevent spina bifida and other birth defects. A large egg contains 23.5 mcg of folic acid or about 6% of what an average adult needs per day of this vitamin.

Other vitamins

As part of a balanced diet, eggs also offer several other vitamins in smaller amounts. This includes 5% of vitamin A at approximately 80 mg, 4% both vitamin D at 0.6 mcg and vitamin B6 at 0.1 mg, and 2% both from vitamin E at 0.5 mg and of thiamin at 0.03 mg in a large egg.

Video Tutorial: 5 Vitamins in Eggs - Health Benefits of Eggs.

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