Cracking the code: Maximizing health benefits of eggs
Some people make scrambled eggs, while others prefer them fried, hard-boiled, or cooked as an omelette. Egg dishes are certainly plentiful, and eggs make their way onto our plates for more than just breakfast. In what form do they offer the most health benefits?
8 November 2024 16:41
The seemingly unassuming, small egg is packed with numerous nutrients important for our health. Many myths and half-truths have surrounded their consumption, but awareness of the benefits of eggs is growing. Not every dog is named Spot, but not all eggs are created equal. Choosing starts with selecting the right label. While the differences between free-range and cage eggs are not significant health-wise, it is worth considering animal welfare.
Health benefits of eggs
They contain all essential amino acids, making them a complete protein source. Protein supports muscle, bone, and tissue building and repair. Moreover, eggs are rich in choline, which is crucial for brain and nervous system functioning. Regular intake of choline improves memory and concentration. Eggs provide vitamins A, E, B2, B6, B12, and D, supporting cardiovascular health, potentially reducing the risk of heart disease, boosting immunity, and maintaining healthy bones.
Eggs contain lutein and zeaxanthin—antioxidants that protect eyesight. These substances are concentrated in the macula, 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, is a source of 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 while 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.
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 sneak more vitamins into your diet. However, pay attention to the sides—an egg muffin with fatty cheese isn't conducive to health.
