Eggs Pack A Vitamin Punch

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If you’re an active person, you know how important diet is to overall fitness goals. The adage goes that one cannot out-train a bad diet, so it is vitally important to choose foods that are dense in vitamins and minerals, but that also leave you feeling satisfied after a tough workout. No one will argue against the benefits of a kale salad, but active, busy people are sometimes in need of a quick and easy meal solution that also packs a vitamin punch.

Enter eggs, one of nature’s superfoods. Eggs are a tremendous source of choline and also contain high amounts of biotin, Vitamin B12, and other important minerals. Eggs are also a solid source of protein — especially when one considers that a single egg packs fewer than 80 calories.


You may not have heard of choline, but it is a macronutrient that’s vital for the function of your liver, the development of your brain, and the function of your nervous system. It also provides key functionality in muscle movement, metabolism, and general energy levels. Choline also helps with the absorption of other vitamins, such as folate and those in the B vitamin complex family.

If you value high energy levels, it’s important that you choose foods rich in choline in order to support key systems throughout the body — including the nervous, digestive, endocrine, and reproductive systems.


If you want to feel and look younger longer, consider the benefits of biotin. This coenzyme helps with the metabolism of fatty acids, glucose, and amino acids — helping to convert proteins, carbohydrates, and fats into energy. Biotin is integral to proper physical and psychological development at any age. Biotin is also among the best nutrients for keeping us looking young and attractive, as it plays a major role in maintaining the health of our skin, nails, and hair. hair, nails and skin. Vitamin B7 biotin is often added to hair and skin beauty products, but of course, the best way to absorb this mighty coenzyme is through a healthy diet chock full of essentials like avocado, fish, berries, legumes, and eggs.

Vitamin B12

Vitamin B12 is one of the most important vitamins our bodies need, and yet it is also one of the more common deficiencies in North America. A Vitamin b12 deficiency will often result in a slough of illnesses such as general fatigue, anemia, weakness, depression, poor memory, and vision problems. Keeping your B12 count high comes with a number of benefits:

• B12 converts carbohydrates into glucose, which leads to energy production as well as an overall decrease in fatigue and lethargy.
• B12 helps regulate the nervous system, which in turn reduces depression, anxiety, and stress.
• B12 also helps maintain a healthy digestive system. It also helps in the fight against heart disease, stroke, and high blood pressure.
• B12 helps protect the immune system against a number of cancers including lung, colon, breast, and prostate cancer.

If you’d like to consume more of these important vitamins and nutrients, consider adding an egg-centric meal to your daily routine. Eggs aren’t just a breakfast food. After a long day at the office and a trip to the gym, there’s no better meal to come home to than a hot quiche, rich in protein and micronutrients. Head over to for an easy leek, mushroom, and spinach quiche. The recipe is easy to follow and there is very little prep time, which is great after a spin class or circuit training.

The protein punch provided by the leeks, mushrooms, and spinach pair well with the vitamin kick of healthy egg yolks. Season with thyme, salt, and pepper, and you have a delicious and nutritious meal option perfect for lunch or dinner!