Scrambled Eggs With Vitamin B-12

Scambled eggs add lots of vitamin B-12 to your breakfast.

Scambled eggs add lots of vitamin B-12 to your breakfast.

Eggs are rich in vitamin B-12, a nutrient essential for optimal blood functions. Most of the B-12 in eggs comes from the yolk, so you'll need to consume the entire egg to get the B-12 you need. Although scrambled eggs are an easy way to boost your vitamin B-12 intake, they are high in cholesterol and should be limited in your diet.

Role of Vitmain B-12

Vitamin B-12 is involved in making new red blood cells, which transport oxygen to all cells and organs. Another role of B-12 is acting as a precursor for biological activities that synthesize hormones, protein and fat. B-12 is very important for neurological function and helps produce the genetic material found in the mitochondria of cells. If you don't have enough B-12 in your diet, red blood cells become large and abnormal in shape. Oxygen transport suffers, resulting in neurological problems, severe weakness and digestive issues.

B-12 Recommendation

Scrambling one whole large egg adds about .6 micrograms of vitamin B-12 to your diet. Adults, of either gender, need 2.4 micrograms of B-12 each day, reports the Office of Dietary Supplements. Women need even more, in some cases. For example, throughout your pregnancy, you'll need 2.6 micrograms, which increases to 2.8 micrograms if you breastfeed after delivery.

Increasing B-12 Intake

You'll get about 25 percent of your daily B-12 needs from one scrambled egg, but you can add foods to your meal to further boost your intake. Sprinkle shredded Swiss cheese on your scrambled eggs. You'll get around .5 micrograms of B-12 from a .5-ounce slice of Swiss cheese. Have a bowl of cereal alongside your scrambled eggs. Some fortified breakfast cereals have as much as 6 micrograms of B-12 per serving. Low-fat milk or yogurt are another way to get more B-12 during breakfast, since they each provide more than 1 microgram in an 8-ounce serving.

Health Concerns

Don't go overboard on your serving size of scrambled eggs. Whole eggs are full of cholesterol, which is okay in small amounts, but can be damaging in large quantities. Cholesterol from your diet elevates blood cholesterol levels, leading to hardened arteries. Your heart has to work much harder to pump blood through, increasing your blood pressure and boosting your risk of developing heart disease. Avoid consuming more than 300 milligrams of cholesterol per day, reports the Dietary Guidelines for Americans 2010. One large scrambled egg provides approximately 185 milligrams of cholesterol. Instead of eating two or three scrambled eggs, mix one whole egg with two or three egg whites, since most of the cholesterol is in the egg yolk. This way you'll get the vitamin B-12 you need, without going overboard on your cholesterol intake.

 

About the Author

Melodie Anne Coffman specializes in overall wellness, with particular interests in women's health and personal defense. She holds a master's degree in food science and human nutrition and is a certified instructor through the NRA. Coffman is pursuing her personal trainer certification in 2015.

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