Are eggs a good source of zinc?
Written by
Stella Nilsson
Reviewed by
Prof. Benjamin Murphy, Ph.D.Eggs are a significant source of zinc, which helps meet the daily requirements for this essential mineral. Two eggs contain approximately 1.3 mg of zinc, which meets about 12% of the needs of the adult body. The overall quality of protein in eggs enhances the absorption of zinc compared to vegetable food sources. Although eggs are not the greatest source of zinc, they are a convenient source of zinc, easily available, and a food that can be used in various ways in various diets.
Content and Bioavailability
- Yolks contain most zinc with 0.5mg per large egg
- Protein matrix improves absorption to 25-30% efficiency
- Bioavailability exceeds plant sources but trails animal options
Preparation Advantages
- Hard-boiling preserves zinc better than high-heat frying
- Poaching maintains mineral content without added fats
- Combine with vitamin C foods for 20% absorption boost
Enhance the benefits of egg zinc with combinations like vitamin C, found in tomatoes and bell peppers. You get 20% more absorption of zinc if you eat them together than if you eat eggs. Other combinations, such as omelets with spinach and red peppers, also improve the body's absorption of zinc.
The method of food preparation is a crucial factor in determining the zinc retention of eggs. When hard-boiled, eggs retain approximately 90% of their zinc content, as no minerals are lost in the cooking liquid. Poaching retains its original content because additional fats are not added, long periods of frying at high heat cause the loss of some nutrients. Short cooking periods, combined with various preparation methods, help preserve the integrity of the zinc in eggs.
Eggs are an excellent source of zinc for certain diets. Vegetarians who eat eggs have more available zinc than those who rely on plant sources. People who avoid red meat may find eggs to be a valuable source of zinc. People allergic to seafood may find eggs to be a safe alternative source. Remember to eat the yolk, where most of the zinc is found.
Integration of eggs definitely allows for increased facility in Zinc nutrition. Eat them regularly in internal use, but do not forget to include other foods containing zinc in your concurrent internal use. Combine them with foods that increase absorption, such as those rich in vitamin C. For convenience, cook larger amounts of hard-boiled eggs to use as meals. Eat them in combination with foods rich in zinc, such as pumpkin seeds or hemp seeds, to gain a continuing advantage.
Read the full article: 10 Top Zinc Rich Foods to Eat
