What are the Best Eggs to Buy?

When it comes to nutrition, eggs have the potential to be an excellent addition to a healthy, balanced diet. As a complete protein and an almost complete food, they are packed in key nutrients such as all essential amino acids, choline, omega-3 fatty acids, and vitamin D & E. They are also super versatile and easily digestible, making them a staple in most kitchens across the world.

In doing so, what are the best eggs to buy in regards to the health of yourself as well as that of the planet? There are endless options at the grocery store from the conventional white egg, to cage-free, omega-3 rich, natural, free-range, organic, certified-humane, to even vegetarian-fed eggs.

With all the aforementioned options, this can make things quite confusing as they all sound like great options. However, these marketing terms don’t mean much and for the most part, are just buzzwords that don’t tell the full story about how the chickens are raised.

For instance, the marketing term ‘cage-free’ only indicates that the chickens aren’t raised in cages. However, these chickens are still raised in very confined, unsanitary barns and indoor spaces where they are cramped, living amongst feces and bacteria for the entirety of their lives. This leads to unhappy hens, less nutrient-dense eggs, and higher disease and mortality rates amongst the chickens.

The best eggs to stock your fridge with are pasture-raised eggs, and preferably ones that are organic and certified-humane as well. The healthiest eggs are going to come from the healthiest chickens. These chickens not only have daily access to roam free in green pastures, but they also graze on lots of grasses, bugs, and other insects, as nature intended.

This not only creates a healthier egg, but it also allows for healthier animal welfare and farming practices. For example, chickens raised on pastures benefit soil health via natural tendencies in their behavior. Chickens scratch and turn over soil helping with water drainage and defecate throughout the pastures, naturally fertilizing the soil with a healthy source of nitrogen, lessening the need for synthetic fertilizers.

And when it comes to the nutritional makeup of the egg itself, according to a study out of Penn State, researchers found that compared to chickens raised on regular feed, pasture-raised eggs, on average, contain two-thirds more Vitamin A, two times more Omega-3s, three times more Vitamin D, four times more Vitamin E, and seven times more beta-carotene, all essential nutrients for a healthier you.

Buying pasture-raised eggs that are organic and certified-humane also ensures that the chickens are fed non-GMO feed, in addition to all the natural foods they graze on while on pasture. Most types of eggs come from chickens raised solely on GMO soy and corn, which is detrimental for both the health of ourselves and that of the planet. Organic and certified-humane also ensures that each chicken has access to at least 108 square feet of green pasture all throughout the year where they are free to roam and live-freely. This is a recipe for success in terms of creating a nutrient-dense eggs and happy, healthy chickens.

So the next time you visit the grocery store, look for that pasture-raised sticker. Some of my favorite brands that you can find at most grocery stores these days, including Whole Foods and Sprouts Market, include Vital Farms, Happy Egg, Alexandre’s Family Farm Eggs.

Alternatively, if you have a local farmers market, that’s also a great place to buy your next set of eggs. I recommend asking the farmer how they raise their chickens and what they are fed on. If they describe their chickens as ones that roam freely on green pastures, eating insects and grasses, then you’ve just found the best eggs you can find. However, if they go on to mention that their chickens are vegetarian-fed, then that is a major cause for concern and you should opt for eggs elsewhere. Chickens are natural omnivores and so being labeled as vegetarian-fed means that those chickens don’t have access to pastures where they can graze on natural food sources such as insects, and are likely confined to small barns or indoor spaces and fed GMO soy and corn.

In conclusion, better quality eggs are going to cause a larger dent in your pocket, however, they are one of many investments you can make in supporting your health, local community and economy, and the planet.

Sources:

https://health.clevelandclinic.org/should-you-pay-extra-for-cage-free-or-organic-eggs/

https://www.doctorkiltz.com/best-eggs-to-buy/