For years, government health agencies have advised against eating eggs, as they associated eggs with heart disease risk due to their high cholesterol content. However, research shows that cholesterol in food has a smaller effect on blood levels of total cholesterol and harmful LDL cholesterol than does the mix of fats in the diet. Furthermore, consuming eggs actually lowers the risk of heart disease: This is because the choline in eggs breaks down the amino acid homocysteine, which is thought to contribute to heart disease. The choline also acts as a bile salt in the liver, helping to break down cholesterol, and thereby, preventing gallstones and fatty liver disease. What’s more, most fat in an egg is unsaturated. Experts consider this to be the best type of fat for a balanced diet.

Eggs are also the perfect protein. Overall, they have better protein quality when compared to meat, fish, soy, and whey protein, with 48% of egg protein being converted into body tissue. They also have a lower insulin response than other protein sources and are very satisfying. This can help to reduce a person’s overall calorie intake, thus facilitating weight loss. The protein in eggs also helps maintain, repair and build muscle and other body tissues.  This means they help promote healthy skin and prevent the breakdown of body tissues. Eating two eggs in the morning provides 12 grams of protein.

In addition to their protein, eggs are a great source of choline, lecithin, Vitamin K2, Vitamin D, Vitamin E, Vitamin A, omega-3 fatty acids, B vitamins, and trace minerals. B vitamins and minerals are necessary for the brain and the nervous system to function effectively. Additionally, the Vitamin A, Vitamin B-12, Vitamin D and selenium in eggs are key to keeping the immune system healthy, which is integral to fighting infections.

Eating eggs is also beneficial for eye health. The lutein and zeaxanthin in eggs help to prevent macular degeneration, which is the leading cause of age-related blindness. The Vitamin A in eggs also helps to promote good vision. The deeper the color of the egg, the more bioavailable vitamin A it contains.

Organic, pasture-raised eggs from farmer’s markets or your own chickens are healthier than store-bought eggs. They are better than vegetarian-fed eggs because they are not fed genetically modified (GMO) grains like soy and corn. What’s more, conventionally grown chickens are often fed grain and not allowed to eat bugs or worms, resulting in lower quality eggs. However, keep in mind that cage-free and free-range labels do not necessarily mean the animals have access to the outdoors, and the verification process is not always reliable.

We raise our own chickens, so we always have fresh, organic eggs on hand. My husband makes sure there is a container of hard boiled eggs in the refrigerator at all times. They are delicious in salads or as an addition to a plate of vegetables. Sometimes, in the late afternoon when I want a quick snack, I slice up a hard boiled egg and season it with a pinch of salt and a bit of smoked paprika. This gives me a boost of energy I may need for an end-of-the-day circuit training workout or long walk.

Organic Pastured Eggs Nutrient Analysis 2018 
Conducted by National Measurement Institute (NMI) (source)