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The Nutrition of Organic Eggs

Apr 9, 2010

Organic eggs are produced under a strict set of protocols. For eggs to be certified as organic, they must come from hens fed with organic feeds, allowed outdoor access and aren't subjected to antibiotics unless outbreaks occur. Because of these guidelines, organic eggs are free of growth hormones and antibiotics. They are also better in both taste and nutrition than regular eggs. Organic eggs are relatively low in calories and fat with plenty of protein and essential nutrients. Including organic eggs as a part of your diet can be very conducive to your health maintenance and weight control.

Basic Egg Nutrition

Having your eggs hard boiled is the best way to get all the nutritional benefits out of them without exposing you to salmonella. One large egg has about 75 calories and 5 grams of fat. Only 2 out of the 5 grams of fat are saturated. The rest of the fat comes from a combination of omega-3 and omega-6 fatty acids. These “good” fats are beneficial to many aspects of your health including prevention of cholesterol absorption and accumulation. They are the reason why eating a whole egg with its yolk will not increase your chance of plaque formation and heart disease.

Organic eggs are a rich source of protein. They have an abundance of all sorts of essential amino acids that are needed for every aspect of your body function. A large egg can give you 5 grams of protein, which constitutes 8% of your daily protein requirement.

Choline

Egg yolks are one of the best sources of choline. This essential nutrient is important to the development and maintenance of your brain function. Studies have shown that increased choline intake can help suppress symptoms of anxiety, improve your memory, mood and other cognitive abilities. Sufficient choline intake is especially important for children. The FDA requires that baby formulas that are not made from cow’s milk be fortified with choline. In addition, choline is also used as a supplementary treatment for liver disorders, Alzheimer’s disease and bipolar depression.

Riboflavin

Riboflavin is also known as vitaminB2. This micronutrient plays a key role in helping you convert fats and proteins into energy. Symptoms like cracked or red lips, inflammations of the mouth and throat and bloodshot eyes can occur if you do not take enough riboflavin. Severe cases of deficiency can also lead to photophobia, stunted growth and anemia. Regular intake of eggs can effectively reduce your chances of riboflavin deficiency. One egg delivers 15% of your daily requirement for this vitamin.

Pantothenic Acid

Eating your egg yolk is necessary for the acquisition of pantothenic acid. This essential nutrient participates in almost every type of biochemical reaction in your body. You need pantothenic acid to produce energy, make hormones and synthesize your DNA. One large egg yolk can give you 8% of pantothenic acid you need in a day.

Vitamin B12 

Organic eggs are also a good source of vitamin B12. You need this vitamin to make healthy red blood cells and maintain proper blood oxygenation. Vitamin B12 deficiency can result in severe consequences like anemia, memory loss, as well as brain and nerve damage. Each egg supplies 10% of daily vitamin B12 requirement.

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