Egg and Orange Trend on TikTok Isn't Healthy, Say Experts

TikTokers claim you can get all the necessary vitamins and minerals from eating an egg and an orange. Nutrition experts say a healthy diet should be much more diverse.

TikTok is a perfect place for nutrition misinformation, as only 31% of nutrition and health advice comes from people with relevant qualifications, research suggests. While trends like Oatzempic and Brazil nuts may have beneficial effects, others promote disordered eating.

In the latest TikTok trend, users claim they have discovered a simple way to receive all necessary vitamins and minerals.

"Did you know that if you eat one egg and one orange, you are getting every single vitamin that you need? Because one egg contains every single vitamin you need except for vitamin C," says a TikToker, adding that you can receive the lacking vitamin C from an orange.

@kellykrugerbrooks Did u know this? #eggs #health #vitamins #wellness ♬ original sound - kellylkruger

Some users point out that the amount of vitamins and minerals from one egg and one orange is insufficient to meet the daily requirement, while others leave this information out.

Can you get all the vitamins from eggs?

Technically, TikTokers are right. Egg yolk is rich in vitamins A, D, E, K, B1, B2, B5, B6, B9, and B12, while egg white contains high amounts of vitamins B2, B3, and B5, as well as B1, B6, B8, B9, and B12.

Moreover, eggs are high in minerals phosphorus, calcium, and potassium and are a moderate source of sodium. In the American diet, hard-boiled eggs represent the first source of choline, an essential nutrient that plays an important part in human metabolism, from cell structure to neurotransmitter synthesis.

Does it sound too good to be true? Maybe because it is. Some of these vitamins and minerals are present in such small amounts that you would need to eat extremely large quantities of eggs to get enough of them, says Dalia Beydoun, MS, RD.

You would need to eat about 20 eggs to get the daily recommended amount of Vitamin B6. This is neither recommended nor does it constitute a well-balanced diet, which is why it's important to incorporate a variety of foods to ensure you get sufficient amounts of all nutrients.

Beydoun

Kyle Crowley, a nutrition expert at Protein Works, says that certain nutrients help each other absorb.

"Some vitamins, including vitamins A, D, and E, are fat-soluble and, therefore, need healthy fats' help to get the most out of their benefits," he says.

The importance of diversifying the diet

Vitamin C is an antioxidant that helps to protect cells against the damaging effects of free radicals, which may lead to many chronic diseases. The nutrient may also help to reduce blood pressure and the risk of heart disease and improve the absorption of iron.

An orange contains 70–90 mg of vitamin C, which is the daily need for most adults. However, the intake should be higher in certain cases, like during lactation.

Adults can also meet the recommended daily vitamin C intake by eating a grapefruit, one cup of chopped broccoli or kale, or a cup of strawberries.

For example, salmon is not only a good source of many vitamins and minerals but is also rich in omega-3 fatty acids, a nutrient absent in eggs in oranges.

"Diversifying your food choices ensures you're getting adequate amounts of vitamins and minerals as well as other important nutrients like omega-3s," Beydoun adds.

Therefore, limiting the diet to only a few types of foods, like eggs and oranges, can lead to nutrient deficiencies and long-term health issues.

Beydoun says, "So while they are definitely beneficial foods to add to your diet, they should be a part of a broader diet filled with vegetables, fruits, protein, whole grains, and healthy fats to make sure you're getting everything your body needs to stay healthy."