We’ve been fascinated by nature’s perfect food since the American Egg Board — yeah, eggs have their own marketing group — introduced us to the “Incredible, Edible Egg” in 1976. But not all eggs are created equal.

Stroll down the aisle of your local market, and you’ll see ‘em all: white eggs, brown eggs, cage-free eggs, Omega-3 enriched eggs, pasture-raised eggs, free-range eggs. You just want the best bang for your basted-eggs buck — what’s a grocery shopper to pick?

Our money’s on free-range eggs. And not just for the shell of it — here are six reasons you should give free-range eggs a try.

1. Balanced nutrition

Free-range eggs pack a nutritional punch unlike any other food: 6 grams of protein, 70 milligrams of omega-3 fatty acids, high levels of lutein and zeaxanthin, (which lower your risk of vision loss like macular degeneration later in life), as well as healthy doses of Vitamins A, D (more on that in a moment), and E. They also have plenty of choline to support memory and nerve function.

2. More Vitamin D

A 2009 study found that pastured free-range eggs tested from farms across the country contained anywhere from three to six times more Vitamin D than conventional supermarket eggs.

Vitamin D helps your body maintain strong bones and teeth, support its immune function, regulate insulin levels, and more. Eggs are among the few foods that are naturally rich in Vitamin D, so feel free to put down the daily supplements and snack on hard-boiled eggs in the morning instead.

3. Happier chickens

Egg producers like Nellie’s Free Range Eggs go the extra mile to ensure peace of mind for grocery shoppers with a soft spot for animal welfare. They do this by getting certified by a regulating body like Humane Farm Animal Care, a nonprofit that ensures animal welfare in production facilities.

Going Certified Humane is putting your money where your mouth is when it comes to labeling, which is important considering all the misleading marketing in the egg world. (Did you know that even eggs that are labeled cage-free are sometimes produced in huge factories containing “combi-aviary systems,” which are essentially bigger cages?)

Certified Humane eggs are produced on a “human scale,” meaning no factory farms.

These hens eat a healthy diet, have access to fresh water, and are allowed to roam as they please. They’re just happier — and happy, healthy chickens produce better eggs.

4. Less cholesterol

Free-range eggs contain up to a third less cholesterol than conventional supermarket eggs. A standard egg contains an average of 423 milligrams of cholesterol, while free-range eggs contain an average of 277 milligrams. If cholesterol is a concern for you, free-range eggs are a smart choice.

5. Meals that really satisfy

With only 72 calories in a single free-range egg, you can fill up with a hearty, healthy scramble at breakfast without wrecking your MyFitnessPal numbers before you leave for work.

And you’ll stay full until lunch, thanks to the one-two punch of protein and healthy fats that eggs offer. Can you say that about your bowl of cereal?

6. A more photogenic breakfast

Most free-range eggs will have more deeply colored yolks because they’re laid by hens on a varied, nutrient-rich diet. (Nellie’s hens eat vegetarian feed with no antibiotics or animal by-products, then peck around in the pasture to snack to their heart’s desire on clover, worms, and other insects.)

Now, imagine those gorgeous golden yolks spilling out as you dig into that plate of homemade could eggs next Sunday. It’s okay — we know you #doitforthegram.

H/T: Mother Earth News

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