One of the most efficient and affordable sources of nutrition

Fun fact about me: eggs are my most favoritest food in the world! If I could only eat one food for the rest of my life, eggs would definitely be it!

In college, I’d walk into the cafeteria and one of the cooks would see me. A few minutes later, a huge plate of scrambled eggs (well, egg whites back then) would slide across the counter just for me. Naturally, I’d add a side of more eggs, hard-boiled, and a little sea salt.

Growing up, I also loved when my mom made me “dunked eggs.” I later learned the rest of the world calls them eggs over easy, but I still prefer our name—there’s nothing better than dunking toast into a warm yolk and soaking it all up!

Despite the bad reputation egg yolks have gotten over the years, eggs are actually one of the most nutrient-dense foods we can eat. While yolks do contain cholesterol, research now shows that dietary cholesterol has a much smaller impact on blood cholesterol for most people than once believed. For the majority of healthy individuals, eating eggs does not significantly raise LDL (“bad”) cholesterol and may even improve HDL (“good”) cholesterol. (Think L for low and H for high—that’s what we want.)

Egg yolks also contain beneficial fats, including omega-3 fatty acids, which are shown to reduce inflammation, lower blood pressue, lower triglyceride levels (all great for heart health) and improve brain health. Yolks are also packed with fat-soluble vitamins A, D, E, and K, along with key B vitamins like folate, B12, riboflavin (B2), and choline. They also provide important minerals such as selenium, phosphorus, iron, zinc, and calcium. You get ALL of this in a single large egg with about 70 calories and 6 grams of high-quality protein, That really does make eggs one of the most efficient and affordable sources of nutrition available.

That said, not all eggs are created equal.

When possible, choosing pasture-raised eggs is your best option. These eggs tend to have higher overall nutrient density, including more than double omega-3 fatty acids and a healthier omega-6 to omega-3 ratio. That makes it way better for our health. Pasture-raised chickens are able to roam outdoors during the day, eating a more natural diet of grass, bugs, and worms rather than relying solely on conventional feed.

Just like we (humans) tend to thrive on whole, minimally processed foods from the earth rather than foods from a box, chickens do too. After all, when we sit down to enjoy that delicious plate of eggs, we are really eating what they are eating!