Cage-Free Pasture-Raised Eggs

In addition to packing 7 grams of metabolism-boosting protein, a single egg is also loaded with several critical nutrients, including:

• Choline, which supports brain health and nervous system function;
• Lutein and zeaxanthin, which are potent antioxidants that fight free radicals and help prevent macular degeneration;
• Vitamin A;
• Vitamin D;
• Selenium;
• Phosphorus;
• Potassium;
• And more.

That being said, just like there are differences between beef from grass-fed and grain-fed animals, not all eggs are created equally from a nutrition standpoint. Specifically, research from Mother Earth News, suggests that eggs from cage-free pasture-raised hens provide a drastically improved nutrition profile than standard store-bought eggs.

For example, compared to typical supermarket eggs, the eggs from pasture-raised hens may contain:

• 1/3 less cholesterol
• 1/4 less saturated fat
• 2/3 more vitamin A
• 2 times more Omega-3 fatty acids
• 3 times more vitamin E
• 6 times more vitamin D
• 7 times more beta-carotene

Because the lines are somewhat blurry on the definitions of cage-free and pasture-raised, it may be beneficial to do some additional research on the egg producers. Better yet, your best bet may be to attend a local farmer’s market and purchase certified organic eggs from cage-free, pasture-raised hens.

Since eggs are synonymous with breakfast, this is as good a time as any to remind you to include protein at breakfast. Research suggests that the satiety effects of a high protein breakfast will have far-reaching implications on your appetite and waistline.

In a recent study, researchers from the University of Missouri found that people who ate a high-protein breakfast (e.g., eggs and lean beef) felt more full, had fewer cravings, and were less likely to snack on high-fat and high-sugar foods at night, compared with a group who ate a calorically equivalent bowl of cereal.

Multiple other studies comparing a high-protein breakfast (e.g., 30 + grams of protein) to a breakfast of ready-to-eat cereal have also shown similar benefits in satiety, appetite, hormonal responses, and subsequent food choices.