Eggs are tasty and definitely high in protein and vitamins. They're a common breakfast food, but can also be eaten as a snack or in a meal.
Eggs are a good source of choline, which is important for brain health, and also contain lutein and zeaxanthin, two antioxidants that help protect the eyes. But, are eggs also high in iodine? Let's find out.
Table of Contents
- Are eggs high in iodine?
- How much iodine is in an egg?
- What are the types of eggs?
- What type of egg is high in iodine?
- Can you take in too much iodine from an egg?
- What similar foods to eggs have iodine?
- Is it OK to eat eggs every day?
- What are the health benefits of eggs?
- What are the side effects of eggs?
Are eggs high in iodine?
Eggs are high in iodine because only two eggs give you more than a third of the recommended daily iodine intake. Most of the iodine in eggs is in the yolk so it's important to include whole eggs in your diet if you're looking to increase your iodine intake.
There are, however, other sources of iodine that are more highly concentrated.
How much iodine is in an egg?
The concentration of iodine in an egg is about 24-26 micrograms per large egg which is about 16% of the recommended dietary intake for iodine.
What are the types of eggs?
There are different types of eggs which include:
1. Chicken eggs - the most common type of egg and are generally brown or white.
2. Duck eggs - larger than chicken eggs and are generally more orange in color.
3. Quail eggs - the smallest type of eggs and are generally white or light brown.
4. Goose eggs - large eggs that are generally dark green or brown.
5. Ostrich eggs - the largest eggs and are generally light brown or white.
What type of egg is high in iodine?
While all types of eggs contain iodine, duck eggs are the highest in iodine. Their dark yellow yolk has higher levels of nutrients than other types of eggs.
They contain about 33 micrograms of iodine per egg, which is about 22% of the recommended dietary intake.
If you're looking to increase your iodine intake, consider adding duck eggs to your diet.
Can you take in too much iodine from an egg?
It's very difficult to take in too much iodine from eggs. Iodine is a mineral that the body needs in small amounts and eggs are a good source of this mineral.
However, if you are looking to increase your iodine intake, it's important to include other sources of this nutrient in your diet as well.
What similar foods to eggs have iodine?
Similar food to eggs that have iodine include:
1. Cod liver oil - Cod liver oil is a type of fish oil that is high in iodine. It also contains high levels of vitamin A and D.
2. Kelp - Kelp is a type of seaweed that’s high in iodine. It can be eaten fresh or dried and is often used in soups and stews.
3. Crab - Crab is a type of shellfish that’s high in iodine. It’s also a good source of protein and omega-3 fatty acids.
4. Salmon - Salmon is a type of fish that is high in iodine. It’s also a good source of protein and omega-3 fatty acids.
5. Turkey - Turkey is a type of poultry that’s high in iodine and also a good source of protein and omega-3 fatty acids.
6. Yogurt - Yogurt is a dairy product that’s high in iodine and also a good source of protein, calcium, and vitamin D.
7. Milk - Milk is a dairy product that’s high in iodine and also a good source of protein, calcium, and vitamin D.
8. Cheese - Cheese is a dairy product that is high in iodine. It is also a good source of protein, calcium, and vitamin D.
Is it OK to eat eggs every day?
Yes, eating eggs daily is okay. They are a good source of protein, choline, and vitamin D. However, if you have high cholesterol or other health concerns, talk to your doctor before adding eggs to your daily diet.
It's also good to diversify your diet for other nutritional benefits.
What are the health benefits of eggs?
The health benefits:
1. They’re a high-quality source of protein.
2. They’re a good source of vitamins and minerals, including iodine.
3. They’re low in calories and fat.
4. They contain choline, an important nutrient for brain health.
5. Help improve heart health.
6. Help improve cognitive function.
7. They’re a good source of antioxidants.
8. Help reduce the risk of some types of cancer.
9. They’re a good source of lutein and zeaxanthin, which help protect the eyes from damage.
10. They’re a good source of omega-3 fatty acids.
What are the side effects of eggs?
The following are the side effects of eggs:
1. Allergic reactions - Some people may experience an allergic reaction to eggs. Symptoms can include itching, hives, swelling, and difficulty breathing.
2. Salmonella poisoning - Eggs may contain the bacteria Salmonella, which can cause food poisoning. Symptoms of salmonella poisoning include diarrhea, vomiting, and fever.
3. Ovarian cancer - A recent study found that women who eat more than one egg per day are at a slightly higher risk of ovarian cancer. However, the overall risk of ovarian cancer is still very low.
4. Blood clots - Eating eggs may increase the risk of blood clots in some people.
5. Cholesterol - Eggs are a high-cholesterol food and may increase the risk of heart disease in some people.
6. Poor absorption of nutrients - Eating eggs may decrease the absorption of some nutrients, such as iron and zinc.
In conclusion, eggs are a good source of iodine and other nutrients. It can help keep your thyroid gland functioning properly and help to regulate metabolism.
Eggs are also a good source of high-quality protein and can help you maintain muscle mass as you age. So, enjoy your eggs in moderation as part of a healthy diet.