ARE
BACKYARD
CHOOKS
YOUR BEST
NUTRITION
PARTNER?
WORDS: ZOE WILSON PHOTOS: MIKE BLEWITTThe idea of keeping chickens is no longer just a country
affair and backyard chooks are becoming popular in cities,
too. But is it a good idea? Could these unassuming ladies
become your new nutrition weapon?EGGS: A NUTRITIONAL POWERHOUSE
We know that chickens are good for the health
and wellbeing of you and your garden, but what
about eggs themselves? Eggs are packed full
of nutrients which provide a range of health
benefits. In fact, eggs contain 11 essential
vitamins and minerals, including vitamins
A, E and B12, as well as protein, omega-3s,
antioxidants and a few super-duper little
nutrients called choline and lutein. Research
suggests some specific health benefits of eating
eggs regularly, too, such as assisting with
weight loss by helping to control appetite.
Choline plays an important role in infant
brain development, helps to metabolise fat,
maintain healthy cell membranes and may
improve brain functioning and memory. Lutein
is important for eye health and may protect the
eye from damage long-term. Some research
suggests that most of us don’t get enough
choline or lutein in our diets, so eggs could
really help.
More generally, research from the CSIRO has
shown that eating eggs regularly is associated
with having a better quality diet, although
it’s hard to know if this is due to the eggs
themselves or that people who eat eggs tend
to be more health-conscious. Eggs are also a
great meat alternative as they are a completeprotein and contain vitamin B12, iron and
omega-3s which can be a bit harder to get in a
vegetarian diet. Two eggs (120g) are considered
a serve from the protein group, so you can swap
eggs in for a piece of meat, chicken or fish
throughout the week and know you are getting
what you need.WHAT ABOUT EGGS AND CHOLESTEROL?
You’ve probably heard that eating too many
eggs can be bad for your heart. This thinking
is due to the fact that eggs contain cholesterol.
However, the Heart Foundation of Australia
states that eating 6-7 eggs a week (1 egg a day
or 2-3 egg filled meals a week) as part of a
healthy diet will not increase an individual’s risk
of heart disease, so it’s fine to use the eggs your
hens give you throughout the week.ARE FREE-RANGE BETTER THAN BARN-LAID
OR CAGE EGGS?
If you’ve been in the egg aisle lately you’re
probably thoroughly confused about which
eggs to buy. There are three main choices: free
range, barn-laid and cage eggs. The difference
between the three has to do with the way the
sheds and farm land is configured for the hens
with free range being the best for the hens who
are laying the eggs.
Australian Eggs explain that for eggs to106 - AMB
NUTRITION