Are Eggs Actually Better For You In The Spring?

We tend to think of eggs as a pantry staple that always delivers the same trusty nutrients, quality, and taste, all year round. We carefully track our summer strawberries and asparagus, which have a peak season and then pass. But our eggs usually don’t get a second look. 

Earlier this spring, we visited Farmacy, a biodynamic farm in East Sussex with an established market garden in Kent. Farmacy is built around the idea that food should follow nature’s rhythms. Timing plays a central role in planting and harvesting, and those careful decisions are guided by seasonal shifts, soil health, and even lunar cycles, with the belief that these patterns shape the quality of the ingredients and foods we eat.

Eggs are one of the clearest examples of that idea in action. As the seasons change, so do the conditions around the hen. Spring brings longer days, more time outdoors and access to fresh forage, all of which directly affect the eggs she produces. 

Spring eggs reflect what the hens are eating

With more daylight, hens naturally become more active. They spend longer stretches of the day outside, foraging across pasture, and eating a wider variety of foods. That shift in their diet has a direct impact on the eggs they produce.

“Spring eggs are essentially concentrated sunshine,” explains Tommy Tannock, managing director at Farmacy. “The hen is channeling the season’s abundance of fresh grass, insects and wild plants directly into the yolk.”

The result is a noticeably different egg — not just in how it looks, but in how it cooks and tastes, too. 

The yolk is a visible marker of quality

One of the easiest ways to spot that difference is the yolk colour. Crack open a spring egg, and the yolk is often deeper and more vibrant. That colour is not random. “Yolk colour isn’t just aesthetic,” says Tannock. “That deep orange reflects higher levels of carotenoids and omega-3s from fresh pasture. Pale yolks tell you the hen never ate a green plant.”

Yolk colour reflects the hen’s diet more directly than most people realise. More time on pasture means more exposure to fresh plants and natural forage, which is carried through to the egg itself. A deeper yolk becomes a simple, visible signal that the egg is likely to be coming from a more natural, nutrient-rich farm system.

How spring affects the nutritional benefits of eggs

One of the most noticeable differences in spring eggs is their fat profile. Tannock explains that pasture-raised eggs can contain significantly more omega-3 fatty acids than conventional eggs, helping to bring the balance of fats closer to what is considered optimal for human health. That balance plays an important role in supporting cardiovascular health, cognitive function, and regulating inflammation.

On top of this, spring eggs tend to provide higher levels of fat-soluble vitamins like A, D, and E. These vitamins are essential for immune function, skin health, and maintaining strong bones, and are better supported when hens are living and feeding in more natural conditions. Carotenoids, which give the yolk its deeper colour, help protect our cells from oxidative stress and support long-term eye health.

Taken together, these changes make the egg more nutrient-dense in a way that is directly linked to how it has been produced. What you are seeing on the outside is a reflection of the rich nutritional profile on the inside.

Why farming methods still matter

These egg differences only show up when the system supports them. Modern egg production is designed to create uniformity. Artificial lighting and controlled feed mean eggs can be produced year-round with very little variation. “Industrial egg production eliminates seasonal variation through artificial lighting and standardised feed,” says Tannock. “You get identical eggs throughout the year, but at a cost to hen welfare, environmental sustainability, and nutritional complexity.”

The idea that eggs might vary throughout the year can feel unfamiliar. This is ultimately because modern food systems have removed most of the visible signs of seasonality. “We’ve become dependent on a global supply chain that hides nature’s rhythms,” says Tannock. “Traditional cultures understood seasonal peaks and preserved that abundance, but much of that knowledge has been lost.” Eggs have become something we expect to be unchanging, but they actually mirror the conditions they’re produced in.

Ultimately, the drive for consistency at some production facilities can come at the expense of nutritional depth and connection to natural conditions.

It all comes back to the whole system

At Farmacy, connection to the earth’s natural rhythms and the system as a whole is central to how food is produced. “Biodynamic farming views the farm as a living organism,” Tannock explains. “You can’t separate egg quality from soil quality, they’re the same system at different scales.”

This approach moves the focus away from individual nutrients and towards the conditions that produce them. Healthier soil supports better plant growth, which feeds healthier animals, ultimately resulting in more nutrient-dense food. Eggs offer a clear and accessible way to see that relationship.

How to choose better eggs right now

Seasonality certainly helps, but where your eggs come from still matters. Tannock suggests looking beyond broad labels, as terms like “farm fresh” or even “free-range” don’t always tell you much about how hens are actually raised.

A better place to start is thinking about how the hens live day to day. Eggs from pasture-raised hens, where birds are regularly outside and able to move freely, are far more likely to reflect those seasonal differences. Smaller producers or local farms also tend to be more transparent, which makes it easier to understand what you’re buying.

If you can, look for eggs labelled pasture-raised, organic or biodynamic, ideally with some detail about the farm itself. Farmers’ markets, farm shops or buying direct can give you a clearer sense of how the hens are kept and what they’re eating. It doesn’t need to be complicated. A bit more awareness around how the hens are raised, what they’re fed and where the eggs come from usually tells you far more than the label on the box.

Tannock also says it’s also worth asking your supplier or producer directly about their farming methods. “Even if you already have a sense of the answer, those conversations matter. They signal that there is real demand for higher welfare, more transparent and more seasonal food systems. This all helps drive change,” he adds. 

So, are eggs actually better in spring?

Yes, they can be, depending on how they’re produced.

Spring is when everything around the hen is working in its favour. More daylight, more movement, better access to fresh food. You see it in the yolk, taste it in the flavour and, if you look a little closer, it’s in the nutritional detail too. You’ll notice that difference most in eggs from smaller, pasture-raised or local producers. In larger, industrial systems, where lighting and feed are controlled, eggs are designed to remain consistent year-round.

It’s less about eggs suddenly becoming “better” and more about them reaching a point where conditions are at their best. If you’re going to pay attention to where your eggs come from, this is when it makes the biggest difference

Do I Really Need Omega-3?

Read more

Am I Nutrient-Deficient On The Carnivore Diet?

Read more

How M&S’ Only… Ingredients Range Is Making Us Rethink Food Labels

Read more