One or two eggs a day… How to eat healthily

 

 

Eggs are a nutritious food relative to their calories. They contain protein, healthy fats, and various vitamins and minerals. The problem is that how we eat them affects how much of these nutrients our bodies absorb.

For example, when you cook an egg, you can absorb and use 91% of its protein. However, when you eat it raw, that percentage drops to 51%. What cooking methods can preserve its nutrients while also making it easier to digest? Based on data from the American health and medical media outlet "Healthline," we explored how to eat eggs healthily.

 

Boil it

 

If you're concerned about calories, boiling eggs is the best option. Unlike fried eggs or omelets, boiling them doesn't require oil. It's best to boil them for as short a time as possible. Longer cooking times can lead to significant loss of vitamins and antioxidants.

With vegetables

 

If you enjoy omelets or scrambled eggs, follow a recipe that includes a variety of vegetables. You can also cook tomatoes or onions separately and serve them alongside, depending on your preference.

 

 

Use good oil

 

When frying eggs, it's important to use oil that's stable even at high temperatures. Oils that don't oxidize easily and release free radicals, such as sunflower oil or avocado oil, are recommended. If using coconut oil, cook below 177°C (350°F), and if using extra virgin olive oil, cook below 210°C (410°F).

 

Organic preference

Choosing healthy eggs is just as important as cooking methods. Egg quality depends on what the chicken eats and how it's raised. If possible, choose organic eggs from pasture-raised chickens rather than cage-raised chickens.

 

 

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