Do not fear the egg. Embrace the egg. (Metaphorically, of course. Not literally.)

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Even better than we thought
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A University of Alberta (UA) press release calls eggs "one of nature's perfect foods." And that's not an overstatement.

For years, I've been defending the egg as one of the most nutritious dietary choices you can make. Don't believe anyone who tells you an egg is a heart-harming cholesterol bomb.

Eggs are loaded with nutrients, including omega-3 fatty acids and essential amino acids. You also get vitamins D and E, and a host of B vitamins. And then round that out with ample minerals: calcium, potassium, and iron.

And now, according to UA researchers, eggs are even better than we thought.

Two years ago, I told you about another trial from UA. In that study, they showed that digestive enzymes convert egg proteins into peptides that lower high blood pressure.

This new trial reveals that peptides in egg yolks are a very rich source of antioxidants. Analysis shows that two uncooked yolks contain the same level of antioxidants as an apple.

The key word is "uncooked." Cooking reduced antioxidants by half. Even so, a poached or boiled egg (with the yolk unbroken) still delivers a good antioxidant punch.

But there's an important angle the Alberta team doesn't address: the free-range factor

Eggs analyzed in this new study came from chickens fed wheat and corn. But that's not a normal diet for a chicken.

Research shows that organically raised free-range chickens produce eggs with significantly better nutrition.

In a study I told you about a few years ago, free-range eggs contained three times more omega-3 than conventionally raised eggs. Also, twice as much vitamin E, 40 percent more vitamin A, 50 percent more folate, and 70 percent more vitamin B-12.

That's a huge benefit!

And the eggs were much safer too. A UK government survey showed that eggs from chickens raised in factory farm cages are FIVE TIMES more likely to test positive for salmonella compared to eggs from organic, free-range birds.

Note to the Alberta team: Try testing a few free-range eggs and I'll bet your antioxidant numbers soar!