Eggs: Nutrition in a Shell

Have no fear when it comes to eggs. This topic is one to be very controversial. However, we need to keep in mind the type of eggs that are being consumed…and studied.

Is it the factory-farmed, heavy grain-fed, high in inflammatory Omega 6 eggs that have been cracking open all these health problems in your kitchen? And is it the pasture-raised eggs you have been missing out on?


Let’s first talk about nature-made real eggs.

Pasture-raised eggs are not only high in Omega 3 fatty acids, the good kind, they also come packed full of nutrition. They are very well known for having a complete protein profile, but one thing that we are beginning to learn is that they are a rich source for Choline. Choline protects us from fatty liver disease and helps protect the structure of our cell membranes. A great majority of our population is deficient in Choline. What are deficiency symptoms of Choline? High blood pressure, fatigue, problems sleeping, infertility, impaired brain function, accumulation of fat in the liver and blood, impaired liver function, and nerve and muscle problems. For one pasture-raised egg, at 78 calories, you get 26.5% of your daily value for Choline.

  • Pasture-raised eggs get to roam outside in the fields under sunshine and enjoy a varied diet of pasture, bugs, critters, and worms. These all add a great boost of nutrition to the animal.
  • Pasture-raised eggs have 10% less fat than conventional eggs.
  • The yolk of the egg is the most nutritious. This is where the Vitamin A, D, K2, beta-carotene, and omega-3 fatty acids are found. Please don’t throw this in the trash!
  • Pasture-raised eggs have a superior nutrient profile than conventional eggs. (check it out)
  • Not many foods provide natural occurring Vitamin D as eggs do.
  • The good fats in eggs balance our hormones, helps burn fat, strengthens our hair, nails, and skin, strengthens our nervous system, and keeps us filling full with good energy.
  • There are no studies linking dietary cholesterol with increased risk of cardiovascular disease. (read)
  • For more info on egg nutrition and eating them raw, yes raw! yum, here I share my link with you on a previous post I did with a smoothie recipe. (link)

On eating raw eggs I am worried about Salmonella, only when it comes to factory raised chickens.

Eggs protect us against disease with its carotenoids of lutein and zeaxanthin. Research has shown that Lutein found in eggs is easier to absorb than from other foods. (article)

Now on conventional factory farmed eggs.

The two main reasons why I stay away from purchasing conventional factory farmed eggs is because I do not want my money supporting the inhumane treatment of animals by these companies and eating these eggs that will cause harm to my health and the public.

These types of eggs are higher in Omega 6 (inflammatory fats) than Omega 3 (the healthy kind). Industrial eggs may raise oxidized LDL (bad) cholesterol levels up to 40% (study). When your cholesterol oxidizes, it results in formation of plaques in your arteries. Eggs high in antioxidants and low in Omega 6 are the healthier way to go.  The nutrition we get from eating conventional heavy grain fed eggs have very little nutrition for us.

I’ll give you a few important tips on how you can feel confident about buying healthful eggs.

What to look for in an egg:

  • Make a fun trip to a farmer’s market. Talk to the farmer about the eggs he/she is selling. Are the chickens raised out on the fields? Is the majority of their diet grass?
  • Preferrably, avoid heavily corn fed and soy fed chickens. Chickens require a little bit of corn/grain feed to get enough nutrition in them, but it shouldn’t make up for the majority of their diet.
  • If buying eggs at the grocery store, look for labels that say “pasture-raised” or “pasture-fed”
  • Organic is best. However, I prefer pasture-raised over organic conventional.
  • When your back in the kitchen and you crack open your egg to reveal the beautiful egg yolk inside, it should be a rich deep orange colored yolk. A pale yellow color means the chicken did not get adequate nutrition. You will always see this with conventional eggs.

These eggs may be pricey compared to conventional standard eggs. But remember! You are paying for the quality and nutrition that your body will consume, as well as supporting farmers doing the right thing. I belief it is better to pay a little extra in the present time for your health than to get very sick in the future and pay a lot of money for medicine and treatments. A sick chicken will produce sick eggs, which will make you sick.

Happy egging :)