Eggs are great dietary sources of vitamin B12. A large egg contains 0.5 mcg of vitamin B12, or 20% of the recommended daily intake.
Health benefits of vitamin B12
Vitamin B12 is crucial for life. It’s essential for DNA synthesis, red blood cell formation, cellular energy production, and the proper function of the central nervous system.[1,2]
Also, it plays a key role in the metabolism of homocysteine. High homocysteine is a common cause of many diseases.
How much vitamin B12 should we get in a day?
The recommended daily intake of vitamin B12 is 2.4 mcg, both for women and men. Pregnant and lactating women require slightly higher doses of 2.6 mcg and 2.8 mcg, respectively.
Unfortunately, vitamin B12 deficiency is common. There aren’t many common foods high in vitamin B12.
Vitamin B12 is found only in animal-based foods, such as fish, meat, poultry, dairy, and eggs. In contrast, plant-based foods contain no vitamin B12. Only fortified cereals, juices, and nutritional yeasts contain moderate amounts of vitamin B12.
How much vitamin B12 is in an egg?
Egg is a good dietary source of vitamin B12. A large egg contains approximately 0.5 mcg of vitamin B12.
The amount of vitamin B12 found in an egg is the equivalent of 20% of the recommended daily intake!
Moreover, a 3-egg omelet provides about 1.5 mcg of vitamin B12, or about 60% of the daily required dose.
Should I eat eggs regularly?
Certainly, eggs have a superior nutritional value. Just an egg has more than 6 g of high-quality protein, 0.6 mg of zinc, 169 mg of choline, 1.2 mcg of vitamin D, and 90 mcg of vitamin A. It contains decent amounts of iron, calcium, and lecithin as well. Also, eggs are great dietary sources of omega-3 fatty acids.[3]
Most noteworthy, an egg has fewer than 75 calories!
But, we should consume eggs in moderation. They’re among the richest foods in cholesterol, and they’re high in saturated fatty acids.
An egg contains about 1.6 g of saturated fatty acids. The American Heart Association recommends consuming no more than 13 g per day. High intakes may raise cholesterol and increase the risk of heart disease and stroke.[4]
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 high in vegetables, fruits, beans, and whole-grains, could eat more eggs than people with high cholesterol who follow a diet high in animal-based foods.
You can add a boiled egg to your favorite chicken or turkey sandwich. It has beneficial effects on weight loss!
Other common foods high in vitamin B12
Beef liver is the richest food in vitamin B12. Just a serving contains more than 70 mcg of vitamin B12. This dose is 2,940% of the recommended daily intake! But, you should avoid regular consumption of beef liver. It’s particularly high in vitamin A as well. It may cause adverse effects, due to vitamin A overdose!
Fish, cow’s milk, and dairy, as well as meat, such as chicken and turkey, are good dietary sources of vitamin B12.
There aren’t common plant-based foods high in vitamin B12. Tempeh, chlorella, some other types of algae and seaweed, as well as fortified foods are the only good vegan dietary sources of vitamin B12.
Certainly, taking a vitamin B12 supplement is the best way to boost vitamin B12 intake. You’ll find a wide variety of vitamin B12 supplements on iHerb.
Vitamin B12 supplements are considered pretty safe. In fact, vitamin B12 toxicity is rather uncommon. Even extremely high dosages of 1,000 mcg are considered safe.
