Organic duck eggs have more nutritional values than organic chicken eggs. I separate the white from the yolk and only consume the raw yolk. The yolk of the egg has all the amino acids to create another offspring. Heating or cooking the egg causes denaturation and loss of protein within the egg and eliminates the overall benefit of the yolk.
All free-range duck’s eggs are organic. Chicken eggs and goose eggs are not organic unless the chickens and geese can eat naturally from the Earth, free-range. Duck eggs are larger than chicken eggs and taste about the same. Geese eggs are larger and have a unique taste.
Eggs are an excellent source of high quality protein. They supply all the essential amino acids your body needs to build proteins. The egg yolk is rich in fat and cholesterol, as well as many vitamins and minerals. A duck egg is slightly more nutritious than a chicken egg — partly due to its size.
Eggs are often considered to be a perfect food because they’re extremely nutritious. In addition, they contain various compounds that may bestow other health benefits.
Duck egg yolks get their orange-yellow color from natural pigments called carotenoids. These are antioxidant compounds that may protect your cells and DNA from oxidative damage, which can lead to chronic and age-related diseases. The major carotenoids in egg yolks are carotene, cryptoxanthin, zeaxanthin, and lutein, which are linked to a lower risk of age-related macular degeneration (AMD), cataracts, heart disease, and some types of cancer.
The yolk is also rich in lecithin and choline. Choline is a vitamin-like nutrient that is essential for healthy cell membranes, as well as your brain, neurotransmitters, and nervous system. Lecithin is converted to choline in your body. Choline is especially important for brain health. A study in nearly 2,200 older adults showed that higher choline levels in the blood were linked to better brain function. It is also an essential nutrient during pregnancy, as choline supports healthy fetal brain development.
Raw eggs are rich in protein and other micronutrients. The fatty acids they have can help your metabolism. They contain most of the essential amino acids, and one egg provides 27% of the daily choline requirements.
They’re also an excellent source of:
- Vitamin A
- Vitamin D
One raw egg contains:
- 72 calories
- 6 grams of protein
- 5 grams of fat
- 186 milligrams of cholesterol
Potential Health Benefits of Raw Eggs
There are many vitamins, nutrients, and antioxidants found in raw eggs. Lutein and zeaxanthin are two important antioxidants that protect your eyes and make eye-related diseases less likely. In addition, raw eggs can also:
Help your heart
Eggs are filled with HDL or “good” cholesterol. High HDL cholesterol protects your heart from LDL, the bad cholesterol. Eggs are full of both types of cholesterol, so it is important to limit the good so you can also limit the bad. Eggs are also full of fatty acids, like Omega-3s, which bring down the bad cholesterol levels.
Help your brain work better
The high amounts of choline found in eggs are important factors of brain function. Eggs are nutrient dense and just one egg is an excellent source of choline.