A medium-sized egg provides approximately 10 micrograms (mcg) of biotin. This makes eggs a valuable source of this essential B vitamin.
Biotin, also known as Vitamin B7, plays a crucial role in various metabolic processes within the body, including the metabolism of fats, carbohydrates, and proteins. It is widely recognized for its contribution to maintaining healthy hair, skin, and nails, as well as supporting nerve function and energy production.
Biotin and Other Vitamins in a Medium Egg
Eggs are a powerhouse of nutrition, offering a wide array of vitamins and minerals. The biotin content, along with other key vitamins, found in a medium-sized egg (approximately 58g) is detailed below:
| Vitamin | Per medium size egg (58g) | Per 100g (content of ~2 medium eggs) |
|---|---|---|
| Vitamin B12 | 1.4 mcg | 2.7 mcg |
| Folate | 24 mcg | 47 mcg |
| Biotin | 10 mcg | 20 mcg |
| Pantothenic acid | 0.7 mg | 1.4 mg |
As shown in the table, a single medium egg delivers 10 mcg of biotin, which contributes significantly to daily nutritional needs. For instance, the recommended daily intake for adults typically ranges from 30 to 100 mcg, making one egg a convenient way to boost your biotin intake.
The Role of Biotin in Your Diet
Biotin is water-soluble, meaning your body doesn't store it, and you need to consume it regularly through your diet. Including eggs in your meals is an excellent way to ensure a consistent supply.
Here are some reasons why biotin is important:
- Metabolic Support: It helps convert food into energy by assisting enzymes involved in the breakdown of carbohydrates, fats, and proteins.
- Hair, Skin, and Nails: Biotin is often associated with the health of these tissues, playing a role in their growth and maintenance.
- Nerve Function: It supports the health of the nervous system.
Eggs as a Nutritional Powerhouse
Beyond biotin, eggs offer a spectrum of other beneficial nutrients, including:
- High-Quality Protein: Eggs are a complete protein source, containing all nine essential amino acids.
- Vitamin B12: Essential for nerve function and red blood cell formation.
- Folate: Important for cell growth and development.
- Vitamin D: Crucial for bone health and immune function (though not listed in the provided reference, it's a known nutrient in eggs).
- Choline: Vital for brain health and development.
Incorporating eggs into a balanced diet can help meet various nutritional requirements and support overall well-being. Whether scrambled, boiled, or poached, eggs are a versatile and nutritious food choice.
