Eggs are humble.This delicious and nutritious thing is the perfect addition to any meal - at any time of day.It is also important to note that eggs are one of the healthiest foods to eat on the planet due to their availability and simplicity of preparation, as well as the endless array of nutrients they contain.

.Not convinced?.I totally agree.You won't believe all these health benefits, so here's a summary of our favorite vitamin-packed superfood.

What Vitamins & Nutrients Are Found in Eggs?


Vitamin D

Calcium and phosphorus can only be absorbed through vitamin D, which makes it essential to maintaining healthy bones and teeth.It offers you more benefits than just a "sunshine vitamin", it also maintains regular muscle and immune function.

It is one of the few foods which are naturally rich in vitamin D, with a serving of two eggs providing 82% of your daily recommendation.

To learn more about Vitamin D's benefits for eggs, click here.

Vitamin B12

In addition to building and repairing body tissue, the vitamin B12 ensures that the immune and nervous systems are healthy.

B12 deficiency is common, particularly among the elderly, and can cause fatigue, weakness, weight loss, decreased appetite, dizziness, constipation, and more.Vitamin B12 is not produced by the human body, so it is essential to consume foods that are rich in this vitamin.

In order to meet your daily requirements, a serving of two eggs provides about 15% of total B12 intake.


.Additionally, choline is used by the body as an aid to liver and nerve function.

The human body can produce choline to some extent, but not at levels sufficient to meet the daily needs of the body. Therefore, the rest of those needs must be met through diet.

One of the main sources of choline is eggs.Approximately 77 percent of the recommended daily intake of women can be met by two eggs, while 59% can be met by two eggs for men.

Check out this page if you're interested in learning more about choline in eggs.


In addition to transporting oxygen throughout the body, iron is an essential dietary mineral that provides energy for daily survival.

One in eight Australians is iron deficient, which can lead to fatigue, headaches, insomnia, and appetite loss as a result of a lack of oxygen provided to tissues.

One large egg contains 0.9mg of iron, most of which is in the yolk.Eggs contain 14% of your required daily iron intake per serving.

Lutein and Zeaxanthin

You can protect your cells from damage by taking vitamins Lutein and Zeaxanthin.Their main purpose is to promote the clearance of free radicals and prevent eye diseases.

As carotenoids, they are naturally found in foods, especially in dark green leafy vegetables, including spinach and kale, as well as in egg yolks.As a result of their high bioavailability and lack of seasonal variation however, eggs serve as an excellent source of lutein and zeaxanthin.

Researchers do not have enough data to determine an exact level of recommended intake of lutein or zeaxanthin, although some recommend as much as 6mg per day.

Check out this article for more information about how eggs can promote eye health.


Riboflavin (Vitamin B2)

Among its many functions, riboflavin is needed for cell growth, production of energy, development of red blood cells, healthy vision, and the normal functioning of the nervous system.As an antioxidant, it counters the harmful effects of free radicals in the body.

In your gut are some bacteria that produce small amounts of riboflavin, but not enough to meet all of your dietary needs or store it as a backup, so you need to include effective amounts in your diet to meet your needs.Riboflavin can be found in a serving of two eggs, which provides 24% of your RDI.

Pantothenic Acid (Vitamin B5)

Pantothenic acid, also known as vitamin B5, is critical for converting your food into active energy and breaking down fats.The production of red blood cells, which carry oxygen around the body, is also aided by vitamin D.

2 eggs supply 22% of the daily recommended dosage of Pantothenic acid.

Vitamin A

In addition to promoting good vision, healthy skin, immune function, and reproductive health, vitamin A sustains healthy skin.

A diet containing sufficient vitamin A will prevent any symptoms of deficiency, such as hair loss, skin conditions, dry eyes, and an increased risk of infections.

Vitamin A is recommended to be consumed in doses of 750g daily, so a serving of two eggs delivers 14.5% of that amount.

Vitamin E

The antioxidant properties of vitamin E are integral to maintaining good general health, including heart health. Studies have connected vitamin E to lower risk of heart disease.

Additionally, vitamin E has been linked to immune function, cancer prevention and a reduction in age-related eye disorders, and a slowing of cognitive decline associated with aging.

A serving of two eggs provides 20% of your RDI of vitamin E.


As a key mineral, phosphorus is needed by the body for the growth and maintenance of healthy bones, teeth, and tissues, and for repairing cells and tissues.It also supports energy metabolism and muscle growth.

Phosphorus deficiency can result in irritability or anxiety, as well as loss of appetite and joint pain.

In adults, phosphorus needs are around 1000mg per day, so a serving of two eggs provides 21% of this daily requirement.


Folate plays a significant role in promoting red blood cell production, DNA synthesis, and maintaining an effective immune system for people of all ages.During pregnancy, folate helps the development of new cells, preventing serious birth defects, such as spina bifida.

A serving of two eggs provides 49% of RDI for folate for an average adult (more during pregnancy).

Click here to read more about the role of eggs during pregnancy.



Iodine helps to regulate your body's metabolic rate, as it helps your thyroid produce hormones.Furthermore, it contributes to optimal brain development, healthy skin, and cognitive function.

A lack of iodine can lead to various health problems, including swelling of the thyroid gland and fatigue.

You can get your recommended daily iodine intake by eating just two eggs a day.


Despite only being required in trace amounts compared to other vitamins and minerals, selenium is an important antioxidant that protects the body's cells from free radical damage.Besides supporting healthy immune function and thyroid function, selenium also contributes to strong hair and nails.

The average serving of two eggs delivers 41% of the daily recommended selenium intake.

Nutritional Information Panel (NIP)

National Measurement Institute (NMI), a division of Industry, Innovation and Science, conducted the 2018 Australian Egg Nutrient Analysis

Nutrient 2018 average qty per 100g
Retinol (vitamin A) 98mcg
Riboflavin 0.4mg
Thiamin 0.05mg
Vitamin B6 0.02mg
Vitamin B12 0.33mcg
Biotin 5.2mcg
Folate 88mcg
Vitamin D 7.9mcg
Vitamin E 1.9mg
Pantothenic acid 1.07mg
Potassium 131mg
Magnesium 12mg
Phosphorus 171mg
Iron 1.8mg
Selenium 28mcg
Zinc 1.0mg
Iodine 47mcg

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