Eggs 🥚 a staple in many homes. We use them in a myriad different ways. Do you ever wonder what all those different labels mean on the egg cartons?

Eggs. A powerhouse of nutrients in a little egg.

All nutritionists agree that eggs are an affordable way to get a healthy, nutrient-rich food in our diet. But, what about cholesterol? What about fat? For years we were told it was unhealthy and that it was too fatty. But new research is proving that eggs are actually the opposite – nutrient packed nature’s wonder.

Research shows that eggs actually increase good cholesterol HDL and modify the shape and size of LDL – the bad cholesterol.

In fact, in a study with over 170,000 people in 50 countries they found no significant associations between egg intake and cholesterol levels, death rates, or major cardiovascular disease events.

It also found no significant link between how many eggs someone ate and their cholesterol levels.

The health benefits of eggs

1. Eggs are a complete source of protein. One egg has approximately six grams of protein, with all nine essential amino acids—the building blocks of protein. Scrambled, hard boiled, whipped into a quiche, or added to a salad, they’re a convenient source of protein.
2. They’re nutrient-dense. Meaning, eggs have more nutrients (vitamins, minerals, etc.) per calorie than most other foods. Along with protein, you’ll get healthy fats, vitamin B12, choline, selenium, and more
3. Choline, selenium, and more. Oh, and don’t just eat the egg white! The egg yolk is rich in all the good stuff.
4. They’re heart-healthy. People who eat more of them don’t seem to raise their chances of heart disease. Even people with pre-diabetes or type 2 diabetes were just as heart- healthy after a high-egg diet designed for weight loss.
5. Eggs support eye health. Certain antioxidants help prevent certain eye diseases, like cataracts and age-related macular degeneration. Green, leafy vegetables—like spinach and kale have them, too— but eggs are an even better source. Reason being, the yolk’s fat makes it easier for your body to use the nutrients. 
6. They help sharpen your brain (and if you’re pregnant or nursing, your growing baby’s brain!). Eggs contain choline, which helps your brain’s nerve cells communicate with each other. Choline is also a crucial nutrient for pregnant and breastfeeding women.

What Determines Egg Color?

Simply put, egg color is determined by the genetics of the hens. That’s all there is to it. So, does the health value or flavor of an egg vary based on its shell color? No. Their breed will ultimately tell you the color of her eggs.

Most often, white hens lay white eggs, and brown hens lay brown eggs. Eggs with deposited pigments—think: a blue hue—are a result of the hen’s oviduct (where the shell is formed).

Surprisingly, all eggs start out white! Then, their shell transforms colors. Most importantly, the egg’s shell color has no major bearing on nutritional content or taste.

Now are you wondering what all those labels mean on the egg cartons? Here’s a synopsis!

Conventional eggs

These are your standard eggs. These often have no special label. This type of egg comes from chickens raised in large, commercial farms. Their wings and beaks are often clipped and they’re kept in small cages on top of one another.

Due to these living conditions—and the fact that they come from commercial farms—these eggs are the most affordable for those with smaller budgets. However, these are the least nutritionally-dense and most inhumane, unfortunately.

Cage-Free eggs

Truthfully, there’s very little difference between conventional eggs and cage-free eggs. The chickens that lay cage-free eggs still get their beaks and wings clipped and live in close quarters with minimal sunlight and no guaranteed access to the outdoors. The only major difference is that—as the label suggests—these chickens aren’t raised in cages.

Free-Range eggs

When you think of free-range, do you envision chickens roaming in grassy fields all day? If so, think again. Yes, this label does guarantee that chickens have some access to the outdoors. But typically, it’s only for a small portion of their lives.

Unfortunately, free-range is a blanket term. The amount of time (and quantity of space outdoors) can vary. You may also see these labeled as antibiotic-free, but keep in mind that few hens are actually injected with any antibiotics. So that label is pointless.

Organic eggs

Also labeled as “organic vegetarian-fed,” certified organic eggs are produced via chickens fed a strictly organic and vegetarian diet. The vegetarian-fed label may have a certain appeal, but it’s not necessarily adding any more nutrients to the egg, itself. At any rate, organic eggs are a significant step up (nutritionally and for the planet) from conventional eggs. But this does not mean they are free range chickens.

Pasture-Raised eggs

These eggs come straight from chickens raised on a pasture, which typically indicates that they could freely roam full access to sunlight. These chickens eat an organic diet, complete with bugs, worms, and grasses. In turn, their yolks are more nutritious, including twice as many omega-3 fatty acids, and a deeper orange color.

When it comes to the gold standard, these are the healthiest eggs with the best living conditions for hens.

In summary, the best eggs are pasture-raised organic, USDA AA or A, and stamped with the Certified Humane or Animal Welfare Approval seal.

Source: https://camillestyles.com/wellness/how-to-choose-the-best-egg