These are just a few of the many ways in which eggs can be prepared.
From assisting with weight loss to being natural anxiety solutions, eggs have a number of health benefits associated with them.
However they sometimes get a bad rap because they are high in cholesterol.
So are eggs all they’re cracked up to be?
Keep reading to learn more about eggs, from a naturopathic medicine perspective.
Conventional Vs. Cage Free Vs. Free Range Eggs – What’s The Difference?
There is a lot of talk when it comes to how hens who lay eggs for consumers to eventually purchase are kept.
It’s largely an ethics and animal welfare issue, however, there is a difference in nutritional value in eggs depending on how they are harvested as well.
Most hens who lay eggs for people’s consumption are kept in what are called “battery cages”.
The ethics of keeping hens in cages which are on-average 67 square inches of space, is a big reason why more and more people are choosing cage-free or free-range eggs.
Cage-free hens, on the other hand, are given space to roam and walk about, however, this doesn’t mean they are cruelty-free.
Additionally, even though cage-free hens have space to roam around, they still don’t necessarily have access to the outdoors.
The big difference between cage-free and free-range hens is that free-range hens have access to the outdoors.
There is some evidence free-range eggs may also be healthier to eat.
A 2014 study in the journal Nutrition found the vitamin D content to be three to four times higher in hens who have access to the outdoors, either full or part-time, versus those who were kept inside 100% of the time.
So when it comes to labels, in terms of the conditions for the hens your eggs came from, this is something you might want to pay attention to.
Benefits Of Eggs
With so many ways to prepare eggs, there’s a good chance you can find a way – or two – which appeals to you.
Let’s take a look at some of the benefits of adding eggs to your diet.
1. One Of The Most Nutrient-Dense Foods On Earth
Eggs are one of the most nutritious foods you can find.
Just one large boiled egg contains:
- Selenium (22% of the recommended daily allowance or RDA)
- Vitamin A (6% RDA)
- Phosphorus (9% RDA)
- Folate (5% RDA)
- Vitamin B5 (7% RDA)
- Vitamin B2 (15% RDA)
- Vitamin B12 (9% RDA)
As well as substantial amounts of:
- Vitamin D
- Vitamin E
- Vitamin K
- Vitamin B6
Some people have said eggs are the perfect food, as they contain just about every nutrient you need.
2. One Of The Most Versatile Foods On Earth
Eggs are incredibly versatile.
From being the main course, in dishes such as an omelet or quiche, to having a hard-boiled egg chopped up to add protein to a salad, there are multiple ways these nutritional powerhouses can be added to a meal.
If you don’t like eggs prepared one way, chances are you can find another way to enjoy them.
It’s no surprise that eggs are a staple of so many different types of cuisine worldwide.
3. May Help Manage Anxiety
Eggs are high in nutrients which can help manage anxiety, including:
If you find yourself feeling heightened levels of anxiety, try adding eggs to your diet.
4. Decreases Risk Of Heart Disease
So you might have heard of the two types of cholesterol.
HDL, or “high-density lipoprotein” (aka “good” cholesterol) and LDL, or “low-density lipoprotein” (aka “bad” cholesterol).
Eggs increase levels of HDL cholesterol, which lowers the risk of heart disease and stroke.
5. May Help With Weight Loss
Eggs are incredibly filling, due to their high levels of protein – the most satiating of the micronutrients.
In fact, they score high on the Satiety Index, which measures how full different foods can make you feel.
One study, in the Journal of the American College of Nutrition found study participants who ate an egg for breakfast felt fuller and consumed fewer calories over the proceeding 36-hour period, than those who ate bagels for breakfast.
Book An Appointment At Annex Naturopathic
Are you worried about not getting proper nutrition in your diet?
Perhaps you are looking for ways to incorporate more eggs or other nutritious foods in your diet?
Annex Naturopathic can help with natural nutrition advice and offer natural, nutrition-based solutions for many of the health issues you might be dealing with.
Contact us today for more information, or to set up an appointment.
Yours in Health,
Dr. Marnie Luck, N.D
Annex Naturopathic Clinic is a clinic in Toronto that offers integrative healthcare solutions from Drs. Marnie Luck, ND, and Tanya Lee, ND