There is a long list of vitamins and minerals our body needs to function, and it’s important to eat a balanced diet to get them all in.
However, a woman has gone viral on TikTok after sharing a hack to get every vitamin you need with just two foods – and it’s backed by a nutritionist.
Eating two foods gives you every vitamin
“If you eat one egg and one orange for breakfast, you have consumed every single vitamin,” she said in a viral video.
The woman explained that you haven’t eaten the entire amount of each vitamin you need, but you have consumed every vitamin.
“This will be my daily breakfast from now on,” one person commented, while another said: “That was really helpful.”
We spoke to nutritionist Dr. Amy Reichelt, who told The Focus it’s true, the two foods do contain every single vitamin – but “not up to an amount that is required for good health if this is your only source of nutrition”.
She explained that eggs, complete with both the white and yolk, are a good source of B vitamins (B1, B2, B3, B5, B6, B8, B9, B12) and contain vitamins A, D, E and K.
They also have some useful minerals too, including phosphorous, calcium, potassium and sodium, as well as essential trace elements – copper, iron, magnesium, selenium and zinc.
“Two eggs per day generally covers 10-30% of the vitamin requirements for humans,” the nutrition expert said.
Reichelt added that oranges are a good source of Vitamin C and revealed that one 140g orange actually contains a huge 92% of the daily required value. They also contain folate (Vitamin B9), and around 5% of your daily calcium and potassium.
“If eaten in their entirety, oranges also are a source of fibre which is needed for gut health, but we need 25-38g per day and an orange can provide about 2.8g,” Reichelt said. However, it’s important to note that the fibre is removed when oranges are juiced.
So, eating an egg and orange every day for breakfast is a great way to kickstart your daily nutrients, but it’s important to continue eating foods rich in vitamins and minerals throughout the day to get a sufficient amount.
MedlinePlus says the best way to get all the daily vitamins you need is to eat a balanced diet that contains a wide variety of fruits, vegetables, fortified dairy foods, legumes (dried beans), lentils, and whole grains.
Vitamins are needed for normal cell function, growth, and development, and each one nourishes a different area. For example, Vitamin A helps form and maintain healthy teeth, bones, soft tissue, mucous membranes, and skin, while Vitamin B6 helps form red blood cells and maintain brain function.
Dr. Amy Reichelt is a Neuroscientist and Certified Health & Nutrition Practitioner. She has a PhD in Neuroscience, a BSc with Honours in Psychology, and an Advanced Diploma in Nutrition, as well as expertise in pharmaceuticals.
