Eggs are a nutrient, but they also lack something

Eggs are rich in high-quality protein, vitamins, and minerals, but lack vitamin C and dietary fiber. The nutritional components of eggs mainly include protein, lecithin, vitamin A, vitamin D, B vitamins, iron, zinc, etc., but they cannot provide all the nutrients needed by the human body. Eggs, as a high-quality source of protein, have an amino acid composition that is close to the human body's requirements and have a high bioavailability. Phospholipids help promote the development of the nervous system and maintain cell membrane function. Vitamin A plays an important role in vision protection and skin health, while vitamin D is involved in calcium absorption and bone health. B vitamins help with energy metabolism, iron prevents anemia, and zinc enhances immunity. But eggs contain almost no vitamin C, and long-term consumption alone may lead to problems such as gum bleeding and slow wound healing. The lack of dietary fiber may affect intestinal peristalsis function and increase the risk of constipation.

Vitamin C is an essential water-soluble vitamin for the human body, which has functions such as antioxidant, promoting collagen synthesis, and enhancing immunity. Dietary fiber can regulate the balance of gut microbiota, reduce cholesterol absorption rate, and control postprandial blood sugar levels. Long term deficiency of these two nutrients may lead to health problems such as scurvy, intestinal dysfunction, cardiovascular and cerebrovascular diseases. Suggest pairing with fresh vegetables, fruits, whole grains, and other foods to compensate for the nutritional deficiencies of eggs. In daily diet, eggs can be paired with vegetables rich in vitamin C such as tomatoes and spinach, or staple foods rich in dietary fiber such as whole wheat bread and oats can be chosen. Different food combinations can improve nutrient absorption, such as vitamin C promoting non heme iron absorption. Special populations such as pregnant women, children, and the elderly need to have a balanced intake of various nutrients to avoid malnutrition caused by picky eating habits. If there are specific nutrient deficiency symptoms, dietary adjustments or nutritional supplements should be made under the guidance of a doctor.