Eggs are a nutrient-rich food relative to their calories. They contain protein, healthy fats, and various vitamins and minerals. The problem is that depending on how they are consumed, the amount of nutrients our body absorbs can vary.

For example, when eggs are cooked and eaten, 91% of the protein can be absorbed and utilized. However, when eaten raw, that ratio drops to 51%. What are some cooking methods that preserve nutrition while making digestion easier? Based on information from the American health and medical media 'Healthline,' we explored ways to eat eggs healthily.

 

Boil it.

 

If you're worried about calories, boiling is the best method. Unlike fried eggs or omelets, it doesn't require oil. It's best to boil for a short period of time. If it takes too long, many vitamins and antioxidants may be lost.

With vegetables

 

If you enjoy omelets or scrambled eggs, follow a recipe that includes a variety of vegetables. Depending on your preference, you can cook tomatoes or onions separately and then serve them side by side.

 

 

Use good quality oil

 

When frying eggs, you should use oil that remains stable at high temperatures. Oils that do not easily oxidize and release reactive oxygen species, such as sunflower oil or avocado oil, are good choices. If using coconut oil, cook at 177°C or below; if using extra virgin olive oil, keep the temperature below 210°C.

 

Preference for organic products

Equally important as the cooking method is choosing healthy eggs. The quality of eggs varies depending on what the chickens eat and how they are raised. If possible, it is better to choose organic eggs from chickens that live on pasture instead of in a coop.

 

 

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