When it comes to foods with confusing health messages, eggs may take the cake: Despite being a long-time breakfast and baking staple, sometimes referred to as the “perfect food,” some health experts in the past have warned against eating them. We set out to answer two questions. Is there any reason not to eat eggs? And, are there any nutritional differences between “pastured” or backyard eggs and eggs from large-scale commercial facilities?
This article isn't focused on ethical concerns about eating eggs, but of course if you are someone who doesn't believe in consuming any animal products, then eggs are off the menu. If you are a “conscious omnivore,” and willing to consider eggs, but would like to know more about how the chickens were treated, there is a lot to think about.
Nutritionally speaking, eggs do look like a pretty fabulous part of our diet. Whole eggs are incredibly nutritious, containing a very large amount of nutrients for the number of calories they contain. The nutrients are found in the yolks, while the whites are mostly protein. Since the concern about eggs, cholesterol, and heart disease has pretty much been dismissed, we can focus on the many beneficial nutrients they contain.
A few of the key features of whole eggs: they are an excellent source of choline, an essential nutrient that few people get enough of. They are very high in the antioxidants lutein and zeaxanthin, which can drastically reduce the risk of macular degeneration and cataracts. Eggs are loaded with vitamins, minerals, high-quality protein, and good fats. For example one large egg contains 9% of the RDA of Vitamin B12, 15% of Vitamin B2, and 22% of Selenium. There's more, but it seems the case is made for eggs as a significant part of our diet!
So then we come to the question of “provenance.” Where do the eggs come from, and does it make a difference? Keep in mind that the only truly consistent and regulated term in egg labeling is “Certified Organic.” Others like, “free range,” “natural,” “cage-free,” and “pastured” are not bound by any oversight or enforcement. For example, “cage-free” hens are often kept in large indoor enclosures, with hundreds of animals crowded together on a dirt floor. The most beneficial environment for domestic hens seems to be a truly “pastured” setting, where they can range over an open area, with access to grass, other plants, and insects, and where they receive ample sunlight. But how do we know the hens our eggs come from lived this way?
If eggs come from the grocery store, we can call or write to the farm listed on the carton, and ask them about their practices, or even visit them. Even better, egg vendors at farmer's markets are happy to talk about the living conditions of their hens, and again, may be open to a visit. But there is no way to be absolutely sure about how the hens are living, unless... you raise them yourself! And happily, backyard chicken keeping is easier and more rewarding than ever. And you also get the many benefits for your garden that a backyard flock provides.
Nutritionally, there is some evidence that backyard, or truly “pastured” eggs have even better health benefits. Some studies have shown that eggs from naturally raised chickens contain two to ten times more omega-3 fats, twice the Vitamin E, and three to six times the Vitamin D content of “regular” eggs. If the hens have access to grass and food scraps, they will almost always produce eggs with more beta carotene, which also gives them rich, orange colored yolks. And without doubt, your own eggs will be fresher than those from the grocery store. So consider the many benefits of a backyard flock!
Sources:
Six Reasons Why Eggs Are The Healthiest Food On The Planet
Research shows eggs from pastured chickens may be more nutritious
Nutritional Values of Commercial Eggs Vs. Natural-Raised Eggs
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