Eggs add the perfect punch of protein to our diets. Raising hens for eggs means that you have easy access to one of the few high quality affordable sources of protein. Another reason to say nothing beats poultry farming in your backyard! An interesting egg fact is there are 12 essential vitamins, minerals and amino acids contained in an egg. So what exactly are these wonders contained in an egg?
(Don’t miss the delicious recipe at the end of this article!)
Briefly, the nutrients in an egg are Protein, Vitamin D, Choline, Vitamin B12, Folate, Vitamin A, Vitamin B6, Iron, Thiamin,Vitamin E, (Selenium and Zinc) and Phosphorus. While this list has many recognizable components on it, it does not tell us what the nutrients in eggs really do for our bodies. I grouped the research into five categories to help show how the nutritional components of eggs nourish our bodies and our minds.
Fetal Development – While all the components in the egg are good for nutrition during pregnancy, Choline, Folate, and Zinc play significant roles in healthy fetal development. Folic Acid is found in prenatal vitamins. These three nutrients play an important role during the neural tube formation in early fetal development.
Bone Health – Eggs are high in Vitamin D. Vitamin D is needed for bone health because it plays a big part in calcium absorption.
For Muscles – Eggs are a significant source of protein, coming in at 6 grams of protein per egg. In addition, eggs are a complete protein, meaning they contain all nine of the amino acids. The high quality, affordable protein from eggs helps our bodies build muscles.
For Brain – Choline to the rescue again. Choline is a vitamin-like substance that is usually grouped with the B vitamins. Not only does it contribute important nutrients during fetal development, but it also keeps our brains healthy as adults. Choline plays a significant role in memory. So as we age, eating eggs can be a good thing!
For General Good Health – The disease fighting nutrient, Lutein, along with Zeaxanthin and other carotinoids, are important in eye health. These same nutrients are also essential in fighting disease.
As we raise our backyard chickens, it is important to know what to feed chickens so that they lay healthy eggs. Feeding a nutritionally sound formula provides all the essentials your hen needs to lay delicious, protein packed eggs for your family meals. An interesting fact about chickens is that feeding treats high in the carotinoids, Luteins, and antioxidants, gives the egg yolks that beautiful deep rich orange color. The eggs laid by your backyard hens are an amazing source of protein.
How can you take advantage of this wonderful protein source if you are a busy family on the go? I am sharing a family favorite that we use to start the day with protein and nutrition even when rushing out the door. I don’t know about you, but if I eat a good protein filled breakfast in the morning, I don’t get that mid morning crash that can occur with just eating toast.
Baked Egg Muffins To Go
Ingredients – (this list makes 12 egg muffins. I halved the recipe in the photos.)
1/2 cup of milk
1/4 tsp salt
1/8 tsp pepper
1 cup cheddar cheese
1 cup total of chopped vegetables, including your choice of tomatoes, zucchini, shredded carrots, chopped peppers, chopped onion. If you are feeling adventurous, include a small amount of chopped ham or bacon.
Directions (preheat oven to 350 degrees F)
Beat the eggs in a bowl. Add milk, salt and pepper. Stir in the veggies and cheese.
Grease a 12 cup muffin pan
Carefully spoon the egg mixture into the individual muffin cups in the pan. (approximately 1/4 cup each)
Bake 350 degrees F for 20 – 25 minutes until cooked in the center.
Let cool for 5 minutes, remove from the pan to serving plate.
Store extras wrapped individually in the freezer. Remove from freezer and thaw in the refrigerator as needed.
(For a quick morning breakfast, remove one egg muffin from the freezer the night before, reheat in the oven or microwave. Serve with toast, English muffin or eat as they are.)
There’s no argument, after seeing the research, that eggs should be a regular part of our diet. Enjoying eggs during our lifetime can contribute to healthy development of our babies, even while in the womb. And yes, Dad’s there is evidence that eating healthy eggs can help with your contribution to a healthy baby, too.
Watch for more great eggs facts from Countryside Network and Backyard Poultry.