Mineral constituents and vitamins found in eggs

These essential nutrients are primarily concentrated in the **yolk**, which serves as a rich reservoir of lipid-based compounds, most notably **retinol** (the bioactive form of vitamin A). Consumption of a single medium-sized egg fulfills **25% of the daily recommended intake** of this vision-critical nutrient (187 micrograms of retinol activity equivalents). Another pivotal component is **cholecalciferol** (vitamin D₃), which the human body synthesizes endogenously upon exposure to UVB radiation. However, during autumn and winter—when solar irradiation diminishes—dietary supplementation becomes necessary to maintain adequate levels. A single egg provides approximately **10% of the Reference Daily Intake (RDI)** for adults (0.61 µg), playing a vital role in skeletal homeostasis and immune system modulation. Notably, vitamin D also contributes to mood regulation, potentially explaining seasonal affective variations. The third key nutrient is **α-tocopherol** (vitamin E), a potent antioxidant that safeguards cellular membranes against oxidative damage. Its presence enhances **erythrocyte longevity**, bolsters immune defenses, and improves vascular elasticity. Ongoing scientific research continues to expand our understanding of the health-promoting properties of antioxidants, fueling growing interest in their dietary role in preventing chronic diseases. A medium-sized egg contains roughly **5% of the daily vitamin E requirement** (0.36 µg). It is important to note, however, that eggs are **not a significant source of phylloquinone** (vitamin K₁), necessitating alternative dietary sources to address deficiencies.

Among these, the B-complex vitamins play a pivotal role, notably riboflavin (vitamin B2, providing 0.27 mg, which accounts for 11% of the guideline daily amount) and cobalamin (vitamin B12, at 0.45 mg, fulfilling 22% of the daily requirement). The folate content—corresponding to vitamin B9—meets approximately 8% of the body’s daily needs. Additionally, eggs contain thiamine (vitamin B1) and pyridoxine (vitamin B6), though their quantities satisfy only 2% of the recommended daily intake. The product also includes other essential compounds, such as biotin (vitamin H), niacin (vitamin PP), and pantothenic acid (vitamin B5). It is important to note, however, that eggs do not contain ascorbic acid (vitamin C)—a potent antioxidant with well-documented efficacy in numerous scientific publications. While this absence does not diminish the nutritional value of eggs, it is advisable to supplement the diet with alternative vitamin C sources, such as fruits from the *Ericaceae* family (e.g., blueberries and cranberries), which are particularly rich in this nutrient.

The concentration of macro- and micronutrients in eggs is directly influenced by the dietary regimen of laying hens and the bioavailability of specific compounds in their feed. A standard egg (approximately 50 g) provides roughly **70 mg of sodium** (constituting **12% of the daily recommended intake**), **87 mg of chloride** (also **12% of the RDI**), and **102 mg of phosphorus** (meeting **12% of the adequate intake**). Iron, present at **1.1 mg**, fulfills **10% of the daily requirement**, while **67 mg of sulfur** supports critical metabolic pathways. Trace amounts include **zinc** (0.9 mg; **6% RDI**), **copper** (0.06 mg; **1.5% RDI**), **iodine** (11 µg; **7.5% RDI**), **selenium** (18 µg; **13% RDI**), and **manganese**. Eggs exhibit a high proportion of **acid-forming elements** (primarily sulfur and phosphorus) alongside minimal **alkalizing minerals** (e.g., sodium). However, within the context of a balanced diet rich in fruits and vegetables, their consumption does not disrupt acid-base equilibrium. They serve as an excellent source of **fat-soluble vitamins** (e.g., vitamin A: 187 µg; **25% RDI**; vitamin D: 0.61 µg; **10% RDI**) and select B vitamins (**B2**: 270 µg; **11% RDI**; **B12**: 0.45 µg; **22% RDI**). Additionally, **crushed eggshells** can function as a highly bioavailable calcium supplement. A particularly valuable component is **choline**, which plays a pivotal role in neurogenesis, attenuates LDL cholesterol absorption, and lowers homocysteine levels, thereby mitigating atherosclerosis risk. The yolk also contains **xanthophyll** and **lutein**—carotenoids with documented antioxidant and vasoprotective properties. In summary, eggs represent a comprehensive source of **proteins, lipids**, and **bioactive micronutrients**; however, due to their potentially acidifying effects, pairing them with alkalizing foods is advisable.