7 Nutrients You May be Missing with an Egg Allergy

Where to Find the Nutrients You Need without Egg

Plate of eggs
Eggs are full of nutrients you won't want to miss if you have an egg allergy. larsomat/Flickr/CC BY SA 2.0

If you have an egg allergy, you must avoid eggs and all products made with egg. But in doing so, you may be missing out on important nutrients. Any time you take a food group away, such as eggs, you have to look for foods that contain the nutrients in the food that's been eliminated. In order to be the healthiest you can be, you’ll want to have an idea of what foods can stand in for the missing nutrients of egg.

As in the case of eliminating milk for milk allergy, you need to find good food alternatives containing calcium and milk-free vitamin D sources, so that these critical bone building nutrients are in the diet in adequate amounts.

The same is true for egg allergy.

Eggs contain a wide variety of nutrients including choline, selenium, vitamin D, folate, vitamin A, iron, and zinc. In fact, some nutrition experts refer to the egg as the perfect food because it’s loaded with so much nutrition.

If you cannot have egg, keep an eye on these nutrients, substituting other foods where these important nutrients are found:  

Choline: This is a structural nutrient, meaning it is important in providing the structure to many different cells in the body, and has other roles, detailed here. You can get choline from other foods such as turkey, pork, beef, chicken, salmon, soybeans, milk, mung beans, chickpeas, peas, lentils, and navy beans.

Selenium: Essential for reproduction and thyroid function, you can find selenium mostly in fish and organ meats. Other foods include brazil nuts, mixed nuts, pork, turkey, lamb, wheat (durum), kamut, chicken, beef, wheat, rockfish, tuna fish, sunflower seeds, mackerel, lobster, oysters, salmon, and wheat germ.

Vitamin D: Few foods naturally contain vitamin D, however, several foods are fortified with vitamin D. Sunshine will also activate vitamin D in your skin. Eat mackerel, cod liver oil, halibut, salmon, carp, eel, mushrooms, swordfish, milk with added vitamin D, trout, vitamin D fortified orange juice and ready-to-eat cereals, catfish, American cheese, tuna fish, and sea bass to make sure you get enough vitamin D in your diet.

Folate: A nutrient that is important for a healthy pregnancy and much more, folate can be found in other foods such as mung beans, chickpeas, cowpeas, pinto beans, lentils, great northern beans, black beans, small white beans, lima beans, navy beans, kidney beans, soy beans, fava beans, peas, ready-to-eat cereals, edamame, enriched rice, cornmeal, and orange juice. Since fortification of grains and other foods with folic acid, the rate of spina bifida and neural tube defects has declined in the U.S.

Vitamin A: The vision nutrient, vitamin A is involved in visual acuity and immunity.

You can find rich sources of vitamin A in liver (all kinds), cod liver oil, sweet potato, carrot, liverwurst, pumpkin, squash, spinach, collards, kale, turnip greens, and apricots. Check this article for a more expanded explanation of vitamin A requirements and food sources.

Iron: Iron carries oxygen to the organs and muscles and is essential in the growth and development of new tissue. You can find iron in beef, poultry, dried seaweed, soybeans, iron-fortified ready-to-eat cereals, beans, sesame seeds, kidney beans, molasses, natto, teff, amaranth, lentils, and cocoa powder,

Zinc: Another essential nutrient for the brain, immunity, and overall growth, good sources of zinc are found in oysters, bran flakes, zinc-fortified ready-to-eat cereals, beef, wheat germ, baked beans, turkey, sesame seeds, lamb, pumpkin seeds, wild rice, peanuts, lentils, soybeans, chicken, veal, pine nuts, and lupins. 

As you can see, even though you may not be able to eat egg and foods made with egg, you certainly can find other safe foods, and egg replacement ingredients, which can supply the nutrients found in egg.

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