How to cook your eggs for the best health benefits
Some people make scrambled eggs, while others prefer them fried, hard-boiled, or as an omelet. There is certainly no shortage of egg dishes, and they find their way onto our plates not only for breakfast. In what form do they offer the most health benefits?
The seemingly simple, small egg is packed with numerous nutrients important for our health. Many myths and half-truths have arisen around eating them, but awareness of the benefits of eggs is growing. Not every dog is named Spot, but not all eggs are created equal. Choosing the right eggs starts with selecting the appropriate label. While the differences between free-range and cage eggs aren't significant in health, animal welfare is worth considering.
Health benefits of eggs
Eggs contain all essential amino acids, making them a complete protein source. Protein supports the building and repair of muscles, bones, and tissues. Moreover, eggs are rich in choline, which is crucial for brain and nervous system functioning. Regular intake of choline can improve memory and concentration. Eggs also provide vitamins A, E, B2, B6, B12, and D, which help support cardiovascular health and may reduce the risk of heart diseases, boost immunity, and maintain healthy bones.
Eggs contain lutein and zeaxanthin—antioxidants that protect eyesight. These substances are concentrated in the macula, which is important for sharp vision. Studies show that regular egg consumption can reduce the risk of cataracts and macular degeneration.
Healthy scrambled eggs
For breakfast, we often opt for scrambled eggs. Butter, commonly used for frying, contains cholesterol and saturated fats. The same goes for fried eggs. By choosing healthy fats, such as avocado oil or olive oil, and cooking eggs on low heat, we can significantly reduce the amount of harmful substances produced during frying. Studies conducted by the American Cancer Society suggest that avoiding burnt food can help reduce the risk of certain cancers.
The healthiest way to cook eggs
Simple hard-boiled or soft-boiled eggs fare much better, as they require no fat. For the former, convenience also plays a crucial role—you can prepare them the day before for a ready breakfast the next morning.
- Hard-boiled eggs are often more filling because their water content doesn't evaporate during cooking as it can with other dishes like scrambled eggs, - says Andrea Soares, a nutrition expert, in an interview with realsimple.com.
One of the healthiest forms is poached eggs. Although preparing them requires a bit of skill, the flavour and delicacy of this dish will surely win over even the most discerning gourmets. Additionally, a poached egg is low in calories and prepared without added fat, making it a healthy and light meal.
Preparing baked or stewed eggs with vegetables, for example, shakshuka or muffins, is an excellent way to include more vitamins in your diet. However, pay attention to the accompaniments—an egg muffin with a lot of fatty cheese isn't conducive to health.
- When cooking eggs, combine them with nutrient-rich ingredients like vegetables, herbs, lean proteins, and spices such as turmeric or pepper to enhance flavour, boost antioxidant levels, and gain health benefits, - advises Andrea Soares.
