Today, I want to talk to you about eggs and why they are so amazing and super nutritious. I actually eat eggs everyday because I know how nutritious they are and what a great source of protein they are in my diet. I am going to tell you why they are so nutritious and how to get the best quality of eggs for you and your family.
Eggs are one of the most nutrient dense foods in the world. One egg yolk provides 13 essential nutrients. The yolk is also a good source of omega-3 fatty acids which are helpful in fighting inflammation and great for the brain and heart. When you remove the yolk from the egg and just eat the egg white you are getting the protein but you are not getting all the amazing nutrients eggs have to offer.
Eggs are an excellent source of B vitamins which are needed for energy, helps with anxiety and depression and are involved almost every system and function in the body. Eggs also provide good amounts of vitamin A that are essential for growth and development and also eye and skin health.
Vitamin E in eggs protects against heart disease and even some cancers. Eggs also have vitamin D that helps with mineral absorption and overall good bone health. I am always trying to find more ways to incorporate Vitamin D in my diet from a food source so eating eggs is a great way to do that.
Eggs are rich in iodine which is essential for making thyroid hormones. They also contain phosphorus which is essential for healthy bones and teeth. Eggs are also good sources of antioxidants like lutein and zeaxanthin which are known to protect the eyes.
We have been taught to be wary of eggs due to a supposed link to high cholesterol, but let’s take a closer look at that. The newer studies show that egg consumption has no discernible impact on blood cholesterol levels in 70% of the population. In the other 30% of the population (termed “hyperresponders”), eggs can increase both circulating LDL and HDL cholesterol. We have been told that eggs raise LDL cholesterol (so-called “bad” cholesterol) and should be avoided at all cost, but the recent research suggests that it is not the amount of cholesterol in an LDL particle that drives heart disease risk, but instead the number of LDL particles and the number of oxidized LDL particles in the bloodstream.
Very simply stated, oxidation happens when free radicals are not neutralized by antioxidants because of the lack of antioxidants in the body. LDL particles are shown to increase when responding to inflammation and imbalanced blood sugar, these LDL particles are made in the liver to shuttle out the excess sugar/carbohydrates and inflammation. The real issue is sugar and inflammation not the cholesterol you are getting from an egg.
Eggs are a common allergen with people usually reacting to the egg white, not the egg yolk. There are some theories about the increase of egg allergies and sensitivities due to the vegetarian feed chickens are fed along with the antibiotics and hormones chickens are also given. I have known people that react to commercial chicken eggs but do not respond to pasture raised chicken eggs.
There is so much terminology when dealing with eggs so I have made a handy list of these terms for you to refer to below.
Pasture raised: chickens can roam freely in the natural environment where they eat nutritious grasses and other pants, bugs or grubs that are a part of their natural diet. This is the very BEST option.
Free-range: poultry must have access to the outside at least 51% of the time and there are no restrictions on what the animals can be fed. Beak cutting and forced molting though starvation are permitted.
Cage free: animals that live uncaged in barns or warehouses and do not have access to the outside unless otherwise stated by the specific company. In this category, beak cutting is still permitted.
Organic: chickens are not given hormones/antibiotics unless there is a case of illness. They are fed organic feed and have access to the outside, but may not use it.
Vegetarian fed: implies that animal feed is void of any animal by-products, but since chickens are not vegetarians, this actually indicates the chickens are not eating their natural diet.
Conventional/commercial: these eggs are from chickens usually raised in an overfilled hen house or cage and are not given access to the outdoors. There are no restrictions on what they are fed which is usually a grain-based diet. Can be treated with antibiotics and hormones. Beak cutting and forced molting though starvation are permitted.
When the chickens are outside getting vitamin D, fresh air and their natural diet then the eggs that they produce are higher in nutrients and in turn, are a very nutritious food for you and your family. You can usually tell a nutritious egg from the dark yellow or orange yolk because it is so rich with nutrients unlike a pale yellow yolk you will find from a commercial egg. Studies show that commercially-raised eggs are up to 19 times higher in pro-inflammatory omega-6 fatty acids. Almost all eggs sold in grocery stores, I am even including the organic eggs sold at places like Whole Foods, are usually not truly pasture-raised. Now, if buying the pasture-raised option at the store is your only option then of course it is the best way to go in that circumstance. All of us need to just do the best we can in any given moment. I too buy eggs from the grocery store when I haven’t had time to get to the farmer’s market, but I always make sure I get the best option that is available.
I always prefer to buy organic, pasture-raised eggs from my local farmer’s market. I encourage you to check out a farmer’s market near you or visit Eat Wild website to find someone in your area who offers organic, pasture-raised eggs. I recommend you go and visit the farm to make sure that you are really getting what is being advertised. And of course it is always great to see where your food is coming from, and chickens happily clucking around are bound to make you happy too!
I hope this has helped you appreciate the value of easy to prepare, highly nutritional eggs. For some ideas of how to prepare your eggs, check out my Kitchen Sink Breakfast Scramble and Vitamin D Power Breakfast.
*Some research data and findings was sourced from www.chriskresser.com