Protein
Pasture-Raised Eggs
6/10 Moderate evidence
Whole eggs from hens with access to pasture; superior omega-3 and carotenoid content compared to conventional eggs.
Active compounds
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Choline
Methyl donor and structural component of cell membranes; supports neural function
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Lutein and zeaxanthin
Carotenoids that protect retinal and neural tissue from oxidative damage
Helps with
Practical tips
- Preparation
- Soft-cook or poach to preserve heat-sensitive nutrients in the yolk
- Recommended amount
- 1-3 whole eggs daily
- Absorption
- Most carotenoids and choline are in the yolk; cook gently to preserve them
- Cautions
- Some autoimmune patients react to egg whites (lysozyme); pasture-raised reduces but does not eliminate this