Health Benefits of Pasture-Raised Eggs

What are some common health benefits of pasture-raised eggs? Eggs are one of the most widely consumed and nutritious foods everyone is well aware of. You might be surprised to hear this, but yes, there are different categories in eggs. And when it comes to pasture-raised eggs, they are like gold standards. From its name, many of you have already got an idea but let me explain in detail to solve all your confusions.

Pasture-raised eggs are from hens that are allowed to roam freely on the pastures to eat whatever they want. It is considered as the most natural and expensive form of raising poultry. Besides, pasture-raised eggs are more nutritious than conventional eggs. The nutritional value of eggs changes depending on the type of food hens eat. Moreover, from an ethical perspective pasture-raised is the most natural way of living of hens. Therefore, in this article, we will specifically look at the benefits of pasture-raised eggs.

Differences between Pasture-Raised and Conventional Eggs

Pasture-raised and conventional eggs both are nutritious, but what makes an actual difference is a method of raising them. However, the surprising thing is just by changing the way of raising when the nutritional value of egg also changes.

The table clearly shows that pastured eggs are more nutritious than conventional eggs. Pastured eggs have a higher content of vitamin A, E and omega-3 and have a lower percentage of cholesterol and saturated fats.

Nutritional Facts

There is no second thought that egg is one of the most nutritious foods on the planet, and the best thing is everyone agrees with this fact. According to researchers, there is a tremendous difference between the nutritional value of commercial eggs and the pasture-raised eggs.

Let’s have a look at the nutritional value of pasture-raised eggs:

Vitamins and Minerals:

When compared with commercial eggs, pasture-raised eggs have two times more Vitamin E and long-chain omega-3 fats. Pasture-raised eggs are loaded with vitamins and minerals, which makes them one of the most nutritious foods.

Vitamins and minerals in pasture-raised eggs are:

• Vitamin A
• Vitamin E
• Folate
• Vitamin D
• Calcium
• Iron
• Magnesium
• Sodium
• Potassium
• Phosphorus
• Zinc
• Selenium

Health Benefits of Pasture-Raised Eggs

Below are the best health benefits of pasture-raised eggs:

1. Nutrient-Rich:

When it comes to finding the benefits are eating pasture-raised heath, the very first thing to mention is its nutrient-rich content. They contain a wide range of vitamins and minerals that are essential for you in contrast to commercial eggs.

Pasture-raised eggs contain:

• One by third less cholesterol
• Three times more vitamin E
• Seven times more beta carotene
• One by four less saturated fats
• Two times more omega-3 fatty acids

Moreover, they can fulfil almost 40 percent of your daily vitamin D requirement, 25 percent folate requirement and 20 percent of selenium requirement. They are considered as perfect food as they almost contain a lit bit of every nutrient.

2. High Protein Content:

Protein is one of the three macronutrients and is essential for the healthy functioning of the body. It helps to build, strengthen and repair muscles. Pastured eggs contain all essential amino acids and are thus aided with optimal growth and maintenance. There are almost six grams of protein in one large egg. Thus it actively helps to fulfil your protein requirement. Moreover, protein can keep you full for a longer time, thus helping to lose weight.

3. Rich in Omega-3S:

Pastured eggs are rich in omega-3S fatty acid content. Apart from fishes, eggs are the best source of omega-3 fatty acid. It can help to lower the level of LDL. Lower triglycerides are an indication of good health. Thus, it can help to maintain your overall health. Moreover, omega-3 is excellent for heart and brain health.

4. High Level of Good Cholesterol:

There is a general perception that you must have a low level of cholesterol. However, this is true only for bad cholesterol. Pastured eggs contain less cholesterol than commercial eggs, but they can help to raise the level of good cholesterol (HDL) in the blood. Therefore, it can promote heart health and lower risk of diseases like stroke, heart attack and other health issues. According to research, people who eat egg daily have 20 percent fewer chances of developing heart diseases than those who don't eat.

5. Improve Your Eyes:

Pastured eggs contain antioxidants like lutein and zeaxanthin that can help to prevent eye diseases. Basically, these antioxidants prevent muscular degeneration; thus, they minimize the chances of age-related blindness. Consumptions of eggs daily can reduce the chances of eye disorders like cataracts and macular degeneration. Another reason is the presence of vitamin A in eggs which promotes good eye vision.

6. Better Brain Health:

Another benefit of consuming eggs is its ability to improve brain function. The brain is a complex part of the body; therefore; it requires all the essential vitamins and minerals for healthy functioning. Pastured eggs contain almost every nutrient; thus, it helps to promote brain health. Moreover, they are rich in vitamin D, which is essential for grey matter. Besides, they are also a good source of choline that can promote nerve cells to communicate with each other. Choline is also great for pregnant women's and breastfeeding mothers due to its significant role in brain development.

Recommended Daily Intake

We are mentioning again and again, but pasture-raised eggs are loaded with nutrients; therefore, they should be a part of your daily diet. According to researchers, the safe limit for a normal healthy individual is to eat no more than three eggs in a day. Consuming from 1 to 3 eggs daily is considered safe.

However, it is always better to ask for your doctor's opinion as to how many eggs you can eat in a day. Moreover, you have to understand that eggs contain a high content of cholesterol; therefore, you should eat them in the safe limit. However, there is no doubt about the fact that you can eat egg daily. In case you suffer from high blood pressure, try to avoid egg yolk.

Best Way to Consume

Eggs are one of the versatile foods that can be cooked and served in numerous ways. No matter how you prepare an egg, it will still be delicious and tastes amazing. The best way to consume eggs includes:

• You can either enjoy a hard or soft boil egg.
• Another way to cook eggs is poached eggs.
• You can also bake them in an oven.
• Everyone absolutely loves fried eggs.
• Make an egg scramble to eat at breakfast.
• How can anyone forget about a delicious omelette?
• You can also add them in soups or salads.

Cooking Tips for Supper Healthy Eggs:

Eggs are already full of nutrition, but with few tips and tricks, you can make them even healthier. Below are the few cooking tips regarding eggs:

• If you want to lose weight or on a low-calorie diet, always choose low-calorie cooking methods.
• Add vegetables in eggs to not only make them healthier but to also increase your daily vegetable intake.
• Use oil to fry eggs that are stable at high temperatures like avocado oil or sunflower oil. In case you are using extra virgin olive oil, or coconut oil temperature should be lower than 410F or 350F respectively.
• Don't overcook them, or you will end up losing most of its nutrients.

Side Effects

Eggs are safe to use and don't result in any severe side effects. However, it is always better to stay on the safe side. Therefore, in this section, we will explain a few critical precaution tips for everyone. These are:

• In case you are allergic to eggs or by eating an egg, it shows mild symptoms and avoids using them.
• Eggs would have a high risk of salmonella (food poisoning) if hens were raised in unsanitary conditions. Although this risk is high, I conventional eggs, but still there are chances that pasture-eggs might get infected in rare cases. Therefore, it is better to avoid eating raw eggs.
• Anyone with high blood pressure should not eat egg yolk. Although egg white is safe to consume, they must avoid eating egg yolk.

Final Words

Everyone is familiar with the nutritional importance of eggs. Moreover, eggs are consumed all around the world and are an essential part of a diet. Whether you want to lose weight or gain weight, you are advised to eat eggs. Pasture-raised eggs are one of the most nutritious forms of egg, and there are numerous ways to consume them depending on your preference. Moreover, it comes with better nutritional content than conventional eggs and is, therefore, healthier.

References

• https://whistlinghenfarms.com/what-are-the-benefits-of-pasture-raised-eggs/
• http://www.whfoods.com/genpage.php?tname=foodspice&dbid=92
• https://www.popsugar.com/fitness/Pasture-Raised-Eggs-Healthier-42126513