Upgrade Your Eggs for Immune Support
By Lydia Wallie, Nutrition Director
Eggs can be an amazing source of protein, fat, and micronutrients (vitamins and minerals). (1) Many of these nutrients are an asset to our immune system, especially Vitamins A and D, and zinc. (2)
If you can’t tolerate chicken eggs, you might try duck, quail, or some other form for the nutritional benefits eggs provide. But are all chicken eggs the same? They’re not! Conventionally raised eggs are significantly different in their nutritional profile than pasture-raised eggs.
Some differences to note from research studies include:
Pasture-raised eggs had 2x as much Vitamin E and long-chain omega-3 fats, 2.5-fold more total omega-3 fatty acids, and the Vitamin A concentration was 38% higher. (3)
Chickens that spend time outdoors (this would be free-range or pasture-raised which is even better) receive Vitamin D from the sun. “D3 content of egg yolk was three- to fourfold higher in the groups that were exposed to sunlight (outdoor and indoor/outdoor groups) compared with the indoor group.” (4)
While free-range and pasture-raised eggs are better than conventional, the best option is as local as possible. Check with your neighbors, farmer’s markets, or search online for options near you.
Ready to upgrade your eggs as well as your nutrition? Contact us for Nutrition Coaching so you can get on track and stay on track with healthy habits!
Sources:
(1) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6470839/
(2) https://www.mdpi.com/2072-6643/12/1/236
(3) doi: 10.1017/S1742170509990214