I have been talking about developing good habits in the new year. So far I have discussed getting a fresh start in your nutrition by adding nutrient dense coconut oil (see HERE) and cod liver oil (see HERE) and today I am discussing high quality eggs. Eggs are a relatively cheap protein source, even the highest quality ones. While you might balk at paying as much as $5 a dozen for 100% pastured eggs because they are so much more expensive than factory eggs at $1 a dozen consider this: three (at $1.25) or four (at $1.67) eggs represents a very hearty meal for anyone at a much lower price point than pastured meat.
Eggs are also quick and easy to serve meaning that you can serve a hot and hearty breakfast to your family before they leave in the morning. Warm foods high in saturated fats can give a sense of satisfaction and prevent snacking urges as well as give lasting power to enable children to concentrate on school and adults on work without the distraction of growling stomachs or plunging blood sugar. They are also very healthy and provide a lot of nutrition in such a small package.
What benefits do eggs have?
In turns out eggs, and most often the yolks, are an excellent source of many critical nutrients including:
- True vitamin A known as rentinol, which is only found in animal foods
- Natural vitamin D
- Vitamin K
- Coenzyme Q10
- Saturated fats (which are not bad for you but actually health promoting)
- Cholestrol (which is, again, health promoting
- Vitamin E, depending on the quality of the hens’ diet
On of the questions that people ask me is if they should reduce their overall intake of eggs (or other foods) to ensure that that what they do eat is of the best quality. I would never recommend it. If you are on a strict budget, think in broader categories. If you need more quality protein in your diet, look beyond meat to bone broth (which I am discussing tomorrow) and eggs. Choose cage-free, high vitamin eggs perhaps in organic but never eat them raw. Pastured eggs from tested hens can always been eaten raw and offers assurance that factory eggs from the grocery store cannot but this does not make the eggs inappropriate food for your family. Buy the best quality eggs you can afford to buy in great quantity, at least a half dozen a week per person. Cage-free, high-vitamin eggs are available at my local Costco for a a paltry $0.19 a piece meaning that my four egg omelet would cost only $0.76. If you are cash strapped but concentrating on improving your nutrition, quality eggs are one of the best ways of increasing your intake of quality proteins and fats and can prevent you from relying on cheap grains and potatoes as filler in your meals.
Need more ideas about what to do with all those eggs you are buying? See this post HERE with ideas and links to recipes on my blog. If you need a foundation on just what a nourishing diet is, take a look at my new eBook and download a free sample, details HERE.