Eggs are great dietary sources of iron. An egg contains about 0.84 mg of iron, or 5% of the recommended daily intake!
Health benefits of iron
Iron is necessary for life. It’s a key component of hemoglobin; a protein of red blood cells that transfers oxygen from the lungs to the tissues.
Also, iron supports muscle metabolism and healthy connective tissue. Furthermore, it’s crucial for energy metabolism, cellular functioning, physical growth, neurological development, and the synthesis of some hormones, amino acids, and collagen.[1,2]
Unfortunately, iron deficiency is the most common nutritional deficiency worldwide! It may lead to serious side effects, such as gastrointestinal disturbances, impaired cognition, weakened immune function, fatigue, and low body temperature. Moreover, iron deficiency during pregnancy increases the risk of premature delivery, and miscarriage.[3]
How much iron do we need a day?
The recommended daily intake of iron is 18 mg for women and 8 mg for men. Women require much higher doses due to menstruation period.
Women older than 51 years require only 8 mg of iron, while pregnant women require 27 mg of iron a day.
Many women of reproductive age have a hard time to meet the recommended daily intakes of iron. Hence, women may benefit from taking iron supplements. You’ll find a wide variety of iron supplements on iHerb.
You shouldn’t get more iron than the maximum safe dose, though.
Always consult your healthcare provider before taking any dietary supplement.
Is egg a good dietary source of iron?
Eggs are great dietary sources of iron. An egg contains about 0.84 mg of iron, or 5% of the recommended daily intake![4]
Furthermore, a 3-egg omelet provides 2.5 mg of iron, or 14% of the daily required dose.
Almost all iron of the egg is found in the yolk. Egg white has a poor nutritional value.
How many eggs should we eat per week?
Eggs have a superior nutritional value. Eggs are low in calories, while they’re rich in vitamins and minerals.
Just an egg has more than 6 g of high-quality protein, 0.6 mg of zinc, 169 mg of choline, 0.5 mcg of vitamin B12, 1.2 mcg of vitamin D, and 90 mcg of vitamin A. Also, eggs are great dietary sources of omega-3 fatty acids and lecithin.
But, we should consume eggs in moderation. They’re among the richest foods in cholesterol. Most noteworthy, eggs are high in saturated fatty acids.
An egg contains 1.6 g of saturated fatty acids. The American Heart Association recommends consuming no more than 13 g of saturated fatty acids per day. High intakes may raise cholesterol and increase the risk of heart disease and stroke.[5]
So, how many eggs can I eat per week? It depends on many factors.
As a rule of thumb, active people with normal cholesterol levels who follow a plant-based diet rich in vegetables, fruits, beans, and whole-grains, can eat more eggs than people with high cholesterol who follow a diet high in animal-based foods. Animal-based foods are the main dietary sources of saturated fat.
How to eat oats for improved iron status?
You could add a scoop of oats to your favorite recipes in order to make them more nutritious. You could add them to beans or omelets.
For instance, an oats eggs omelet provides about 16% of the Daily Value of iron. Also, it’s one of the best snacks you can eat for weight loss.
Other common foods high in iron
Common foods high in iron are meat, poultry, fish, legumes, beans, and certain fruits and vegetables.
Eating lots of legumes and beans is the best way to significantly increase your iron intake. In fact, beans with 44% DV (Daily Value) per serving, lentils (17% DV), spinach (17%), tofu (17% DV), kidney beans (11%), and chickpeas (11% DV) are among the richest foods in iron!
Potatoes and dark chocolate are great dietary sources of iron as well! Moreover, you could boost your daily iron intake by drinking certain fruit juices!
Also, whole grains such as oatmeal can help us meet the required daily intake of iron.
