Sunny side up: the benefits of hen’s eggs

How do you like your eggs in the morning? Nutritionist, Eve Kalinik, cracks open the golden, feel-good benefits of the humble hen’s egg


Sunny side up: the benefits of hen's eggs

There’s nothing like buttery toast soldiers dipped into a runny yolk, savoured with lip-smacking pleasure. Indeed, eggs – boiled, fried, scrambled, poached or baked – are one of those universally ‘happy-looking’ foods, and this is no mistake. In fact, eggs provide many cofactors and amino acids that support our positive, buoyant chemicals – so that cheerful yellow appearance actually does help us feel jolly, too.

Aside from that, they also include minerals such as zinc, iron and copper and are one of the few food sources of vitamin D. Plus, they provide an egg-cellent (sorry, I couldn’t resist) source of protein.

Eggs were once rebuffed for their cholesterol content, yet they provide a healthy source of saturated fats. Overlooked for the ‘healthy’ cereals and granolas that are often loaded with sugar, this breakfast staple was off the menu for a while. However, with café menus now dedicated to celebrating eggs, they seem to be back on top, and rightly so.

In my opinion, buying organic eggs, which also means free-range, is non-negotiable as, not only are the hens raised outdoors, they also don’t undergo beak trimming. Look out for the Soil Association stamp indicating the birds have been fairly treated, or a code of ‘O’ that means they are organic. This is the highest measure of animal welfare.

What’s more, eating eggs that have been produced from organic measures means that they will be naturally higher in omega-3 essential fatty acids, vitamin A and antioxidants. You can tell that you’re getting a superior egg from the richer yellow colour of the yolk.

One of the most versatile foods to eat, I love my eggs on sourdough with sauerkraut as an anytime meal that also gives the gut a probiotic boost.


Green Pan Egg Expert – This ‘perfect for eggs’ frying pan, from £10, has a healthy, ceramic, non-stick coating, to give you an exceptional fried egg, every time (


Eggbreak – A must-visit West London haunt that will have you coming back time and time again for its delicious egg-based menu (


Daylesford Organic Free Range Hen Eggs – The hens laying these beauties have been treated with respect, while roaming the grass pastures of Daylesford Farm – and you can taste it (

Read more from Eve Kalinik at and follow her @evekalinik

Photograph: iStock