Not All Eggs Are Created Equal

On average I consume over a dozen eggs in one week. Does this surprise you? I have at least two eggs for breakfast each morning, sometimes three. Eggs are a powerhouse of nutrition. 

What’s in an Egg? 
Several years ago, the myth that eggs were bad for your heart was quite common, and unfortunately, many people still believe this today. They are totally missing out on the benefits of this superfood! Of course, as we have been learning over the last several posts on traditional foods, it does matter how the food you eat is raised. I make sure to get my eggs from a quality source. Our eggs come from hens on pasture who are free to walk around, eat grass and plants, bask in the sun, and even chomp on some bugs. These hens produce much healthier eggs than hens kept inside in cramped conditions without the ability to eat grass, plants, and bugs. You can physically see this difference when you compare their yolks.

Left: Eggs from pastured hens from Sand Creek Farm in Texas

Right: Certified organic eggs fed "vegetarian feed" from Costco

The egg from the pastured hen is a bright, deep orange color, whereas the other egg is a light yellow color. Note: these photos have not been doctored. I just cracked the eggs into separate bowls and snapped a photo. I broke the yolk of one, which is why it's a bit bulbous, but it doesn't affect the color! :) There's one thing you should know about determining the nutrition in your eggs - look at the color of the yolk! The darker color is indicative of a higher concentration of carotenes and more fat-soluble vitamins. Obviously the one on the left is more nutritious for you, while the organic, yet still conventional egg is seriously lacking. 

Eggs from pastured hens are jam-packed full of healthy vitamins for you. Jan Allbritton, from the Weston A. Price Foundation, detailed it better than I could in her article, Eat Your Eggs and Have Your Chickens Too. Here's an excerpt (emphases mine):

"Egg yolks are the richest source of two superstar carotenoids—lutein and zeaxanthin. Not only are bright yellow yolks loaded with these fat-soluble antioxidant nutrients, they are more bioavailable than those found in vegetables, corn and most supplements. While these nutrients have a reputation of combating macular degeneration and cataracts and supporting overall healthy vision, they have a long list of other benefits, including protecting the skin from sun damage and even reducing one’s risk of colon and breast cancer.

"Besides providing all eight essential protein building amino acids, a large whole, fresh egg offers about six to seven grams of protein and five grams of fat (with about 1.5 grams of it saturated), which comes in handy to help in the absorption of all the egg’s fat-soluble vitamins. One egg also serves up around 200 milligrams of brain-loving cholesterol and contains the valuable vitamins A, K, E, D, B-complex and minerals iron, phosphorus, potassium and calcium. Choline, another egg-nutrient, is a fatty substance found in every living cell and is a major component of our brain. Additionally, choline helps break up cholesterol deposits by preventing fat and cholesterol from sticking to the arteries. So the bottom line is, don’t be chicken about eating eggs, especially the cholesterol-rich yolks!"

How to Find Good Eggs

With all the different types of labeling found nowadays on egg packaging, it could be intimidating trying to find nutritious eggs for your family. My best advice would be to avoid the grocery store. In my opinion, it's near to impossible to find eggs from pastured hens there. Instead, visit your local farmer's market. Talk to the farmers and ask how they raise their hens. Don't worry, most farmers are happy to share how they raise their animals, and they like to see that you are going above and beyond to find out what goes into the food you're feeding your family.

I'll share with you what I look for when searching out eggs for my family. First, I want eggs from pastured hens, so I'll ask the farmers about that. You want to hear them say that the hens have access to pasture 24/7 and tend to enjoy being outside except at night, that the farmers use a mobile hen house for ease of pasture rotation or rotate the hens to new pasture using a specific schedule so the grass isn't depleted, and that the hens eat grass, plants, bugs, and get plenty of sunshine. Second, most chickens, even if pastured, are given supplemental feed. So, unlike beef, you'll most likely never see hens that are 100% grass fed. I definitely ask the farmers about the additional feed they use. It is extremely important to avoid soy and any GMOs (genetically modified organisms). Unfortunately, this is much more difficult to do, but it is still doable. You might just have to talk to a few more farmers.

Be aware that these superior eggs will be more expensive than eggs bought from the store. Consider this an investment in your family's health. When others have asked how I can spend more on pastured eggs, I haven't found it difficult to respond. Rather, I consider it a waste of our money to continue buying conventional eggs. They may fill our bellies, but they provide little nutrition. Spending a bit more on eggs from pastured hens is like making a little sacrifice for a HUGE gain. Really, when you think about it, for all the nutrition eggs supply, they will provide the best bang for your buck. Plus, as we've changed our family's diet to traditional foods, we've also adjusted our food budget. But, that will be a post for another day.

I do understand, however, that there are times when it's just not possible to purchase eggs from hens on pasture; perhaps they're not available, or you're still working the budget to include them. Until you can, what other eggs could you buy? The chart below will help you choose the best for your family.

It's time to stop believing what you're used to hearing about eggs. Eggs are a wholesome, natural food that were a part of many traditional cultures for thousands of years, and will continue to be just that - a healthy food for you and your family!

How many eggs do you eat each week, and

what’s your favorite way to eat them?

Photo Credit: Smiley Egg 5 by Bizior
This was entered into The Healthy Home Economist's Monday Mania, Food Renegade's Fight Back Friday, and Real Food Forager's Fat Tuesday.