This is a post about B vitamins present in eggs (and an essential nutrient, that isn’t a vitamin, but likes to hang out with our Bs). I’ll try to keep it quite simple and will not go into detail about all the properties of these vitamins. The idea is that you get a basic understanding of what these Bs and Co. do for you. If you’d like to get more extensive information, as well as details about vitamin deficiencies, diseases associated with them and so on, please refer to the resources listed throughout the post. Recommended Daily Allowances (RDAs) were sourced from this website and refer to medium sized eggs.
In the spirit of full disclosure: I don’t eat meat nor fish (one of the reasons why I dig eggs so much), and I don’t like labels. I will, therefore, point out some important information for *vegetarians*, since eggs are an important source of some nutrients that are, otherwise, more easily found in animal products.
Vitamin B12 – aka Cobalamin – has a key role in the normal functioning of the brain and nervous system, and for the formation of blood. It is normally involved in the metabolism of every cell of the human body!
Since B12 is found in animal products, vegetarians are a risk group for B12 deficiency (a type of anemia). Other from eggs, however, B12 can also be found in swiss cheese and whole cow’s milk.
Vitamin B2 riboflavin (0.24mg = 17% RDA)
Vitamin B2 – aka Riboflavin -, as all B vitamins, helps the body convert carbs into glucose, which is burned to produce energy. It is important for healthy skin, eyes, liver and a functioning nervous system. Riboflavin is also an antioxidant fighting free radicals (which damage cells and DNA, as well as contributing to aging).
Choline (145mg = 34% RDA for women, 26% for men)
Choline is an essential nutrient that hangs out with B-complex vitamins, such as our buddies B12 and B2. Choline serves various functions in our bodies – in the structure of cell membranes, protecting our livers from accumulating fat, and more. Vegetarians are at risk for choline deficiency, so it’s important to know that eggs (as well as tofu, milk, spinach, cauliflowers, quinoa and kidney beans) are a great source of choline. In general, people who do not eat many whole eggs may have to pay close attention to get enough choline in their diets. The choline demand in an adult is actually likely to be smaller than for an infant, as it is necessary to develop organs in its growing body (especially the brain). That’s why breast milk contains a huge amount of choline, and why it’s essential that pregnant women get enough choline.