07/09/2024
Some evidence-based differences for pastured eggs:
-Pastured eggs have a higher ratio of omega-3's to omega-6's.
Both omega-3's and omega-6's are types of essential fatty acids, but omega-6's tend to encourage inflammation in the body while omega-3's tend to reduce inflammation. Our bodies need a healthy balance between them. Most Western diets today are too high in omega-6's because we eat a lot of grain. Grain has high omega-6's. So most of us need more omega-3's. This can be done through diet (such as grass-fed beef, grass-fed butter, pastured eggs, flax seeds) or through supplements.
Higher omega-3 intake can help reduce inflammatory pain, high blood pressure, eczema or psoriasis, and similar types of inflammatory conditions. Reducing omega-6 consumption is also beneficial. Since grass is high in omega-3's, it makes sense that hens who eat more grass and less grain have more omega-3's and less omega-6's in their eggs.
-Pastured eggs are higher in Vitamin E.
Vitamin E is an important antioxidant, which can prevent damage from free radicals and inflammation. It is also important for immune health and cellular signaling. Antioxidants may reduce aging, although there is still a lot of research to be done on this topic. Vitamin E does show evidence of reducing the effects of sun exposure and other oxidation on the skin, helping to reduce wrinkles and keep skin healthy.
-Pastured eggs are higher in beta carotene. (That's why they're more orange.)
Beta carotene is a precursor to Vitamin A, which is important for eye health, immune system health, and a number of other processes in the body. Getting more beta carotene is better than taking a Vitamin A supplement because you can overdo Vitamin A, which can be toxic. But beta carotene is only converted to Vitamin A as it is needed.
-Pastured eggs have more Vitamin D.
This seems pretty obvious. Like humans, chickens produce Vitamin D in response to sunlight. Chickens who spend more time outside during the day have more Vitamin D in their eggs. Vitamin D is necessary for the body to absorb calcium, which is important for bone health and avoiding osteoporosis. Vitamin D also has an important role in immune health. Lowered Vitamin D levels in winter months are one factor in the spread of winter illnesses, like RSV and influenza. Low Vitamin D can also cause insomnia, depression, fatigue, and other symptoms.
-Pastured eggs are lower in cholesterol.
This can be helpful for those who have high cholesterol to reduce their intake without giving up eggs. Eggs also have compounds which reduce cholesterol levels in the body, so they tend not to raise blood cholesterol levels when eaten in moderation. Pastured eggs can be even more beneficial.
-Pastured eggs are higher in folate (Vitamin B9) and Vitamin B12.
This is notable for several reasons. First, most artificial supplements of B9 are in the form of folic acid as it's more shelf-stable. However, folate is the more common natural form in foods. Some people can convert folic acid to folate, but some people with certain gene mutations (such as MTHFR) cannot convert folic acid to folate very well. In these cases, folic acid does them little good and can even be harmful in some cases. Thus, the better form is folate.
Everyone can benefit from folate. Pregnant women are especially in need of folate for their growing child. Folate is in high demand during the early development of the nervous system. Babies with insufficient folate during this crucial window of development develop neural tube defects such as spina bifida. Folate deficiency in adults causes anemia since folate is vital for forming healthy red blood cells that carry oxygen.
Vitamin B12 is also used to form healthy red blood cells. It has important functions in nerve cells, including brain cells, and in DNA synthesis. Since Vitamin B12 is primarily found in animal foods, people with a vegetarian or vegan diet are often deficient in this vitamin. Vegetarians who eat eggs may find it helpful to maximize their B12 intake by eating pastured eggs.
In short, all eggs have many beneficial nutrients, but pastured eggs have several nutritional benefits over typical commercial eggs.
