Egg and nutrition

Eggs are superfoods. They are among the best and most complete foods that humans can consume. They are full of nutrients that are sometimes difficult to find in our modern diet. During my university studies, I took a complementary course in nutrition, and I will always remember what our professor told us about eggs… they are the food par excellence, the most beautiful complete protein chain.


All proteins are made up of a succession of amino acids linked together in a precise order. Lysozyme, for example, is formed from the union of 129 amino acids. Proteins are essential to our body for the functioning of muscles, energy supply, stimulation of the immune system, hair and nails, and for the cardiovascular and hormonal system.


In the egg, proteins are distributed in large quantities and evenly in the white and yolk. Thus, two eggs provide as much protein as 100 g of meat or fish. These proteins are rich in essential amino acids (those that our body is not able to synthesize) in proportions balanced in relation to human needs and they are also highly digestible, making them close to the “ideal” (virtual) protein for humans.


Experiments have confirmed that the biological value of egg proteins is equal to that of cow’s milk proteins and higher than that of soy or pea proteins. Studies have long shown how eggs are a great source of vitamins and minerals, including :


Vitamins A, B5, B12, B2, Folate essential for the development of the foetus, Phosphorus, Selenium a little Vitamin D, E, K, B6, Calcium and Zinc. They have an average of 70 calories, 6 grams of protein and 5 grams of good fat.


Sources :

Eggs and Cholesterol




Essential for building and repairing muscles, organs, skin, hair and other tissues; necessary for the production of hormones, enzymes and antibodies; proteins in eggs are easily absorbed by the body.


Vitamin B12

Helps protect against heart disease.



Works in concert with vitamin E and acts as an antioxidant to help prevent the breakdown of body tissue.


Vitamin D

Strengthens bones and teeth; may help protect against some cancers and autoimmune diseases.


Vitamin E

An antioxidant that plays a role in maintaining good health and preventing disease.



Helps produce and maintain new cells; helps prevent one type of anemia; taken before pregnancy and during the first three months of pregnancy, it also helps protect against serious birth defects.


Vitamin A

Contributes to healthy skin and eye tissue; helps with night vision.



Carries oxygen to the cells, helps prevent anemia – the iron in eggs is easily absorbed by the body.


Lutein and zeaxanthin

Maintain good vision; may help reduce the risk of age-related eye diseases such as cataracts and macular degeneration.



Plays an important role in the development and functioning of the brain.

Don’t leave the yolk out: eat the whole egg


Eggs contain many important nutrients that your body needs to keep you healthy. Most of these nutrients, including half of the protein, vitamin D and omega-3 fatty acids found in eggs, are found in the yolk. If you don’t eat the yolk, you miss out on an important part of the nutritional benefits of eggs. So make the healthy choice to eat the whole egg.


Eggs raise HDL levels and give you good cholesterol.


Light green eggs are sometimes called Easter eggs. The species that lay them are called ARAUCANA or AMERAUCANA and sometimes from crossbreeding we have this species that is nicknamed the Easter Egger. The BRAHMA will lay pinkish eggs and the MARANS will give chocolate to purple eggs.


Table of egg consumption of the Canadian market

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