Discovering the best eggs for your health can be a confusing endeavor, with countless options filling the grocery store shelves. Despite eggs getting the green light in the 2020 Dietary Guidelines, there’s still plenty of conflicting information surrounding their nutritional benefits. So which eggs should you crack for optimal health?
According to Jess DeGore, a registered dietitian from Pittsburgh, and Bethany Thayer, a registered dietitian nutritionist, the hue of an egg’s shell has no bearing on its nutritional value. The color of the shell simply reflects the color of the hen it came from. In the case of terms like “cage-free,” “free-range,” and “organic,” they’re more of a marketing tool than an indicator of nutritional superiority, as pointed out by Thayer. Terms like “free-range” aren’t actually regulated, so their impact on the eggs’ nutritional value remains unclear.
Moreover, the difference in yolk color lies in the hens’ diets, which can be altered to produce a darker yolk, richer in carotenoids. While eggs are high in cholesterol, they also come with an array of health benefits, such as protein, choline, biotin, vitamin A and D, as well as eye-supporting antioxidants lutein and zeaxanthin, Thayer noted.
In the end, there’s no hard and fast rule for which eggs are best for your health. DeGore urged consumers to choose based on their personal preferences. However, she also stressed that organic and free-range conditions may contribute to a better health profile. Regardless of the type of eggs you select, you’ll still be making a nutritious choice.
When handling eggs, always be sure to wash your hands before and after touching them, refrigerate promptly, and discard cracked eggs. Plus, be cautious about how you cook and store them. Additionally, keep in mind that any cooked eggs left at room temperature for more than two hours should be thrown out.
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