Vitamin D deficiency: Eat eggs to avoid deficiency symptoms – how many should you eat?
Without enough vitamin D, it’s difficult to regulate the amount of calcium or phosphate in the body.
A severe lack of the vitamin may even lead to bone deformities, rickets, or osteomalacia.
You could lower your chances of a vitamin D deficiency by eating more eggs, it’s been claimed.
Eggs are one of the few foods that are naturally rich in vitamin D, said dietitian Juliette Kellow and nutritionist Dr Sarah Brewer.
A couple of eggs – around 100g-worth – is the equivalent to about 3.2mcg of vitamin D, they said.
Everyone should aim to eat about six eggs a week for optimum good health, they added.
“These powerhouses are packed with nutrients linked to good health and the prevention of many age-related diseases,” they said in their book ‘Eat Better Live Longer – Understand What Your Body Needs To Stay Healthy’.
“Their positive effects on weight loss, memory, and eye and bone health mean that eggs are a great protein food to put on your menu.
“Despite being able to make vitamin D ourselves, a lack of vitamin D is one of the most common nutritional deficiencies in the world.
“Since it’s so vital to health and longevity, it’s time to address the situation.
“We can top up our body’s store of vitamin D with foods, including oily fish, mushrooms, and eggs.”
Eating more eggs could also help you to lose weight, as they make you feel fuller for longer, they added.
You could also top up on vitamin D by eating more salmon, mackerel, or even pilchards.
Around 100g of canned pilchards in tomato sauce represents 14mcg of vitamin D – more than four times more than eggs.
Everyone under 50 years old needs around 5mcg of vitamin D in a single day, according to the World Health Organization.
People between 50 and 65 years old need 10mcg a day, while everyone over 65 should have 15mcg a day.
Everyone should spend between 20 and 30 minutes in the sun every day to avoid a vitamin D deficiency.
But, during the winter months, people struggle to absorb enough ultraviolet light to produce vitamin D.
Everyone should therefore consider taking a vitamin D supplement to prevent a deficiency from September to March.
Vitamin D deficiency symptoms include bone or back pain, if you feel constantly tired, or if you are frequently getting ill.