Vitamin D is an essential nutrient with several important functions. Also known as the ‘sunshine vitamin’, vitamin D is produced in your skin in response to sunlight and is also naturally produced in a small number of foods, including eggs.

Good Sources of Vitamin D

The best source of vitamin D is sunlight. However, enjoying foods like eggs, which naturally contain vitamin D, as part of a healthy balanced diet can support you to meet your daily vitamin D requirements.

Vitamin D is only found in a small number of foods including:

• Egg yolks
• Oily fish
• Red meat
• Liver
• Mushrooms

Research has found that an average serving of 2 eggs contains 8.2mcg of vitamin D, a substantial portion of the recommended dietary intake of vitamin D [2], making them a great addition to the diet to support the intake of adequate levels of this vital vitamin.

Why is Vitamin D important?

One of the most important functions of vitamin D is the regulation of the amount of calcium and phosphate absorbed by the body, contributing to normal growth and development in children and maintaining our bone, teeth and muscle health as we age [3]. Vitamin D also supports the normal function of the immune system, which is the body’s first line of defence against infection and disease [4].

In addition to these primary benefits, research suggests that vitamin D may also play a role in fighting disease reducing depression and protecting against some cancers [5]. Research published in the American Journal of Clinical Nutrition suggests that vitamin D may play a role in helping to reduce the chance of developing flu [6]. While further research suggests vitamin D may play an important role in regulating mood, with one study finding that people with depression who received vitamin D supplements noticed an improvement in their symptoms [7].

Vitamin D deficiency

Vitamin D is essential to bone health, and prolonged deficiencies can have a detrimental impact on the bone health of both children and adults alike, while also impacting the function of the immune system.

Without enough vitamin D, the body can only absorb 10% to 15% of dietary calcium, but when adequate levels of vitamin D are present, this figure can more than double to 30 to 40% [8]. A lack of vitamin D in children causes rickets, while in adults it causes osteomalacia [9]. Furthermore, research suggests that vitamin D deficiency may also been linked to increased risk of cardiovascular events [10] and the development of multiple sclerosis [11], rheumatoid arthritis [12] and other autoimmune conditions [13].

Although vitamin D is commonly called the ‘sunshine vitamin’, in recent years studies have found that even those in sunny climates can have insufficient levels of vitamin D. Changing lifestyle factors, including spending more time indoors, sun avoidance and protection to reduce the likelihood of developing skin cancers, and pollution levels can all impact the level of vitamin D the body is able to synthesise [14]. Therefore, the consumption of foods which naturally contain vitamin D, such as eggs can support the intake of adequate vitamin levels.

References

[1] Age and Ageing

[2] Australian Eggs

[3] New England Medical Journal

[4] Nutrients

[5] British Medical Journal (BMJ)

[6] American Journal of Clinical Nutrition

[7] Journal of Internal Medicine

[8] Harvard Medical School

[9] British Medical Journal

[10] American Journal of the Medical Sciences

[11] Neurology

[12] Arthritis and Rheumatism

[13] Southern Medical Journal

[14] Nutrition Bulletin