All About Eggs!
Going to the grocery store to buy eggs can be overwhelming due to all the marketing terms on egg cartons. Paying more money to receive nutritionally superior eggs is definitely worth the extra dollars. Why? Pasture-raised eggs have 3x the Omega-3, Vitamin A and E content as Conventional Eggs. They also have less saturated fat and cholesterol. This is due to the plants and insects they eat while in the pasture, and the exercise they are able to get since they're allowed to roam free. Before buying eggs, always do your research into the farm, the way they raise their hens, and what they feed them. Unfortunately, unless the eggs are Certified Organic there are no restrictions on antibiotic use, vaccination, added hormones or limiting of practices such as forced molting and beak trimming in the US. Key terms to look for:
*NO ADDED HORMONES*NO ANTIBIOTICS*CERTIFIED HUMANE*NON-GMO FEED*
Pasture Raised > Omega-3 > Organic > Free Range/Cage Free > Conventional
WHAT THE TERMS MEAN
CONVENTIONAL- there is little regulation around how conventional eggs are produced. Hens are fed a standard commercial diet, typically consisting of grains and oils, and can sometimes contain animal-by products. They live packed in multi-tiered cages or in overfilled hen houses unable to roam, let alone flap their wings. They are exposed to very little light in order to keep them from getting aggressive with one another. To reduce feather pecking, their beaks are often trimmed.
CERTIFIED ORGANIC- hens must be fed only organic feed and no animal by-products. Antibiotics can not be used as a preventative measure, but can be used in case of illness. When an antibiotic is used, the farm loses organic accreditation until after the treatment ends. Organic egg-laying hens must not be raised in cages, and must have access to outside but does not have to be a pasture.
CAGE FREE- hens are allowed to roam freely within the chicken coop or barn but not necessarily outside. They are usually fed standard commercial chicken feed.
FREE RANGE- hens are fed a grain mixture, but they can also eat plants and insects as they can roam around a yard, a shed or an enclosed chicken coop but usually only for a set time.
PASTURED / PASTURE RAISED-hens are allowed to roam freely in fields, collecting the majority of their own food from grasses and insects but usually supplemented with standard grain feed.
OMEGA-3 ENRICHED- like conventional except the hens' feed is supplemented with an Omega-3 source like flax seeds. They might have some access to the outside but not guaranteed.
THE HEALTH BENEFITS OF EGGS
Eggs are one of the healthiest protein sources on the planet! They are a complete protein, meaning they contain all 9 amino acids your body needs but cannot produce on its own. They are also one of the cheapest options ounce for ounce in terms of healthy protein sources. They last a long time in the fridge so they are great to have on hand during quarantine. One large egg contains 6g of protein, 0g carbohydrates, and 4.8g of fat, including heart healthy Omega-3's. Eggs are rich sources of selenium, choline, Vitamins A, B2, B6, B8 (Biotin), B12, D, E & K and minerals such as zinc, iron and phosphorus. The choline in eggs is especially important for brain health and fetal development while pregnant and breastfeeding. Vitamin D helps protect bones, keeps our immune systems strong and helps regulate mood, thus reducing symptoms of anxiety & depression. Most people don't get enough Choline and Vitamin D but they are both extremely important nutrients. Eggs also contain lutein and zeaxanthin which are powerful antioxidants that protect our eyesight, especially as we age.
It has been proven that the cholesterol in eggs is not detrimental for most people's blood cholesterol levels. It may actually improve them! The cholesterol in eggs has been found to slightly increase HDL levels which is the cholesterol we want higher. People who have higher levels of HDL typically have a lower risk of heart disease, stroke and other health problems. Eggs from hens that were raised on pasture and/or fed omega-3 enriched feeds tend to be much higher in omega-3 fatty acids. Omega-3 fatty acids are known to reduce blood levels of triglycerides, a well known risk factor for heart disease. Enjoy eggs as part of a healthy diet!
