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Nutrition and Your Health

Eggs are “nature’s perfect food,” designed by nature to supply all of the nutrients a healthy chick needs to develop. Turns out they’re ideal for people, too: Each egg is packed with 13 essential vitamins and minerals, high-quality protein and healthy unsaturated fats and antioxidants. All of that for just 75 calories!

Concerns about cholesterol in eggs? Click here.

Here’s what you get when you crack into one of our eggs:

  • Plenty of “Good Fats.” Every large egg has a full 70 mg of omega-3 fatty acids. Studies show that omega-3s may help protect against heart disease and strokes. Because they also fight inflammation, they may play a role in treating arthritis, inflammatory bowel disease, and even some cancers.
  • “Gold standard” quality protein. Egg protein is the most complete, available protein known. In fact, it’s used as the gold standard by which all other food proteins are measured! It contains all the essential amino acids, in generous supply. Your body uses that protein to build and repair muscles, produce hormones, build new cells, strengthen hair and nails, and more.
  • Eye-friendly lutein and zeaxanthin. Egg yolks are a good source of these antioxidant compounds, from a family of nutrients known as carotenoids. Several studies suggest a lutein- and zeaxanthin-rich diet may lower risk of developing age-related macular degeneration (AMD), the leading cause of blindness in people over 50.
  • Plenty of choline. Eggs are rich in this key nutrient, which is vital for healthy cell membranes, nerve functions, and memory and brain development. Choline also helps break down homocysteine, a compound associated with higher heart disease risk. Pregnant women also need plenty of choline for their baby’s developing brain.
  • More satisfaction with fewer calories. The high-quality protein and healthy fats in eggs tend to be digested slowly. That means you’ll feel more satisfied with a meal that includes an egg—and stay feeling fuller, longer! Some morning, why not try “going to work on an egg?” You just might find you’re not as hungry at lunchtime.
  • Heart-smart fats. About two-thirds of the fats in eggs are the unsaturated types experts recommend to keep our hearts healthy. There is a small amount (1.5 grams) of saturated fat—the type that’s linked to higher blood cholesterol levels–but keep in mind that eggs also contain nutrients that may help lower heart disease risk, such as B vitamins, vitamin D, and folate.