I have had chronic Vitamin D deficiency for a long time – probably from a combination of factors including PCOS and an aversion to the sun – so I take supplements.
But did you know that eggs are one of the best dietary sources of Vitamin D? And that pastured eggs have 4 to 6 times as much Vitamin D as a supermarket egg?
Whilst so many of us need to spend more time at home and indoors, and as the normal cold and flu season approaches, along with COVID-19, it is even more important to be getting enough Vitamin D. Most of us know that it is essential for muscle and bone health, but it is also great for our immune function and preventing respiratory infections.
A study in Ireland has already recommended minimum Vitamin D supplementation to help battle COVID-19 (you can read that here). 800-1000 IU/day has been recommended for most at-risk groups – I already need to take at least double that to keep my Vitamin D levels in the normal range, so if you are worried you can always ask your doctor for a blood test and recommendations on how much you need.
Anyway, back to eggs as a great dietary source of Vitamin D – Mother Earth News in the US found that pastured eggs contain between 4 to 6 times as much Vitamin D as ‘regular’ supermarket eggs. They also found that pastured eggs also contain 2/3 more vitamin A, 2 times more omega-3 fatty acids, 3 times more vitamin E, and 7 times more beta carotene. You can read more about the Mother Earth News research on their website and another interesting study comparing the nutritional differences between caged and pastured eggs can be found on the Cambridge University Press website.
What’s your favourite egg-heavy recipe? Around here, the kids love egg custards and “milkshakes” (aka egg flips), and we sneak them into all sorts of other foods (macaroni and cheese around here is more egg yolks than cheese). Tobias and I eat a fried egg on toast each morning, and there are usually eggs in at least one other meal throughout the day!