Eggs aren't full of folic acid (vitamin B9), but they are a good source, providing naturally occurring folate, especially in the yolk, contributing to your daily needs alongside other foods like leafy greens, legumes, and fortified grains. While rich in many nutrients, eggs provide a significant portion (around 6-12% DV in a large egg) of the daily value for folate, but not an overwhelming amount like the synthetic form in supplements or fortified cereals.
Good sources include:
Taking high doses of folic acid by mouth can cause: A bitter taste in the mouth. Nausea. Loose stools.
Minerals in an egg
In the UK, a reference nutrient intake (RNI) of 10mcg of vitamin D per day is now recommended for everyone in the population over 4 years of age (Vitamins and minerals - Vitamin D - NHS (www.nhs.uk) . Two medium eggs would provide about one third (32%) of this amount.
Eating eggs leads to elevated levels of high-density lipoprotein (HDL), also known as the “good” cholesterol. People who have higher HDL levels have a lower risk of heart disease, stroke and other health issues. According to one study, eating two eggs a day for six weeks increased HDL levels by 10%.
The healthiest breakfast you can eat is full of whole foods. The best whole foods for breakfast include berries, fresh fruit, whole grain cereals, vegetables, egg whites, tofu, beans, nuts and seeds. The best breakfasts for weight loss though often excludes nuts and seeds as they are calorie-dense.
Symptoms of vitamin B12 or folate deficiency
A deficiency in either of these vitamins can cause a wide range of problems, including: extreme tiredness. a lack of energy. pins and needles.
When taken by mouth: It is likely safe for most people to take folic acid in doses of no more than 1 mg daily. Doses higher than 1 mg daily may be unsafe. These doses might cause stomach upset, nausea, diarrhea, irritability, confusion, behavior changes, skin reactions, seizures, and other side effects.
Magnesium. Magnesium has many jobs in the body, such as regulating potassium and calcium. So low levels of magnesium can cause symptoms similar to low levels of calcium — like tingling around the face and mouth. Magnesium deficiency can also cause weakness, muscle cramping, and abnormal heart rhythms.
Good sources of folate
Fortified breakfast cereals. Dried peas and beans e.g. chickpeas, red kidney beans, black-eye beans, pinto beans, lentils and peanuts. Dark green leafy vegetables ie broccoli, spinach, brussels sprouts.
Look for the term “enriched” on grain items such as breads, cereals, pasta, rice and wheat germ. Sweet potatoes are also a great source of folate.
Raspberries – 25.8 μg folate (6% DV) in one cup; Clementines – 17.8 μg folate (4% DV) in one clementine; Apple – 4 μg folate (1% DV) in one medium-size apple; Peach – 2.94 μg folate (0.74 % DV) in one medium-size peach.
Tropical fruits, such as mangos, kiwis and pomegranate, are also good sources of folate. One mango packs 144 mcg, and a single pomegranate contains around 27 percent of your daily value.
Vitamin B12 deficiency symptoms develop gradually and include extreme fatigue, pale skin, shortness of breath, headaches, and nerve issues like numbness or tingling in hands/feet, plus cognitive problems such as memory loss and confusion, often linked to anemia but also affecting nerves and brain function, requiring medical diagnosis and treatment.
Foods that are fortified with folic acid include: enriched breads, flours, pastas, rice, and cornmeal; fortified corn masa flour (used to make corn tortillas and tamales, for example); and certain fortified breakfast cereals. Folic acid is also found in certain dietary supplements.
Diet: Inadequate intake of folate-rich foods (eg, leafy greens, legumes, citrus fruits) is a common cause. Medications: Drugs such as methotrexate, phenytoin, trimethoprim, and sulfasalazine can impair folate absorption or metabolism.
Promoting brain health
Researchers have linked low levels of folate to decreased brain function and an increased risk for dementia. Studies also show that taking folic acid supplements may: Improve brain function in people with mental impairments. Help treat Alzheimer's disease.
Folic acid is not suitable for some people. To make sure it's safe for you, tell your doctor before starting to take folic acid if you: have ever had an allergic reaction to folic acid or any other medicine. have low vitamin B12 levels (vitamin B12 deficiency anaemia) or pernicious anaemia.
In adults, folate deficiency can result in multiple neuropsychiatric symptoms. These symptoms may include cognitive impairment, insomnia, psychosis, depression, peripheral sensory deficits, and weakness. These manifestations are very similar to those of vitamin B 12 deficiency.
People need vitamin B-12 for the brain to work well. If not treated, vitamin B-12 deficiency can lead to issues with the nerves, brain or spinal cord. These might include lasting tingling in the hands and feet or trouble with balance.
Furthermore, folate deficiency may lead to body weight gain and adiposity [12]. Several studies has indicated a link between low folate intake or low serum folate concentration and greater body mass, BMI, overall fat accumulation, and higher waist circumference [13–16].
Cardiologists typically eat heart-healthy breakfasts like oatmeal with berries, whole-grain toast with avocado and egg, or Greek yogurt with nuts.
Try the rule of three! You'll choose three vegetables, three fruits, three grains, three proteins and two to three snack foods, which can include a fun food.
Yes! When made with wholesome ingredients like fresh eggs and wholegrain bread, toast and scrambled eggs are a well-balanced breakfast. Packed with protein, satisfying fats, and plenty of nutrients, it keeps you fuller for longer while supporting steady energy throughout the morning.