It is beneficial to make eggs a part of your diet in winter, because it is not only rich in many nutrients including Vitamin D, but also helps in keeping the body warm. Talking about Vitamin D, it plays an important role in your body’s musculoskeletal system, building bones and repairing wear and tear. Apart from this, Vitamin D is also necessary for the smooth functioning of the nervous system (brain) and to maintain healthy immunity. There is a possibility of Vitamin D deficiency in winter, because sun exposure is greatly reduced. Due to its deficiency, you see symptoms like joint pain, weakness, fatigue, hair fall, bad mood etc. Egg is the best source for this in winter, because its nature is also hot.
According to Health Line, essential nutrients like vitamin A, D, folate, B12, B2, phosphorus, selenium, B5, vitamin E, B6, calcium, protein, zinc, omega 3 fatty acids are found in eggs. Apart from this, egg is also rich in many nutrients. So let us know how many eggs you can eat in a day to get the supply of Vitamin D in winter.
How much vitamin D daily?
According to the National Health Library, the amount of vitamin D you need daily to stay healthy depends on your age. You can see the list given here according to your age.
Nutrient content of egg
According to the US Department of Agriculture, 100 grams of egg contains 50 mg calcium, 1.19 mg iron, 10 mg magnesium, 172 mg phosphorus, 126 mg potassium, 12.6 g protein, 1.05 mg zinc, 30.8 mg selenium, 1.11 mcg microgram vitamin B12, 149 mcg vitamin A, 1.03 mg vitamin E, 87 micrograms of vitamin D is found.
how many eggs to eat daily
If you are aged 14 to 18, you need 15 micrograms of Vitamin D. In this way, eating one egg is enough for you. Similarly, people of different age groups can include egg in their diet according to their age, but keep in mind that the way of cooking the egg depends on whether you are getting the right amount of Vitamin D or any other nutrients from the egg or not. If you are a vegetarian, then you can make dairy products like milk, cheese, curd a part of your diet.