Food Focus: Free Range Eggs

posted in: Breakfast, Eat, Nutrition, Resources | 0

Did You Know

Omega 3 rich eggs are available now, the chicken’s feed being enriched with these important brain fuelling oils.

Eggs are the perfect protein source, with all of the amino acid building blocks for anti-ageing body repair and the easiest for us to assimilate.

Eggs are a perfect package to support new life and so contain all the nutrients we need for growth; iron, zinc, vitamin A, vitamin D, the B vitamins and omega-3 fats. Many people avoid them due to high cholesterol but our bodies can regulate this if we have a diet low in sugar and saturated fat, so swapping a sugary cereal breakfast for two eggs several times a week has shown to help reduce ‘bad’ LDL cholesterol. This also applies if they are eaten to replace low quality meats high in saturated fats. Many studies show egg consumption shows prevention of chronic age-related conditions like coronary heart disease, loss of muscle mass, eye degeneration, hearing loss and memory loss.

• Vitamin B12 for vegetarians to combat fatigue, depression and lethargy.
• Vitamin A and lutein for eye protection and continuing good sight.
• One of the few dietary sources of vitamins K and D for constant strengthening of bones.
• Contain sulphur and lecithin, substances that help your liver with digestion and detoxification.

Practical Tip

Eggs are a truly useful larder food; versatile for breakfast and for easy protein additions to lunch, especially boiled or as omelettes or frittatas which can also be eaten cold later. Load with vegetables for a perfectly balanced meal and cook slowly and with little oil – poached or scrambled – for the healthiest option. Buy organic and free range and see the deeper yellow yolk colour and richer taste, signifying higher nutritional value from better chicken feed.

MAJOR NUTRIENTS PER 3.5OZ/ 100G RAW WHOLE EGG

KCalories 143 kcal
Total fat 9.94 g
Monounsaturated fat 3.8 g
Omega 6 oils 1148 mg
Omega 9 oils 3473 mg
Protein 12.57 g
Carbohydrate 0.78 g
Vitamin A 487 IU
Vitamin D 50 IU
Vitamin B2 0.48 mg
Vitamin B5 1.44 mg
Vitamin B12 1.29 mcg
Choline 251.1 mg
Iron 1.83 mg
Selenium 31.7 mcg
Zinc 1.11 mg
Lutein/ zeaxanthin 331 mcg

 

Read more about Charlotte’s approach to nutrition here.

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