Eggs are basically nutritious and they are the best source for Protein, vitamin A, vitamin D, vitamin B2, vitamin B12, folate as well as iodine.
Eggs is a food that contains a lot of nutrients, however some people like to eat eggs white plainly or vice versa. Eggs should be ate as whole to get the best combination of vitamins, however consumers need to take note of the way the eggs are done - its best to be taken without sat or fat.
- boiled or poached, without added salt as well as scrambled without butter
- substitute a low-fat milk instead of using cream
- Fried eggs is a no-no as it increase their fat content by almost 50%
Overall, shorter and lower-heat cooking methods cause less oxidation of cholesterol and help retain most of the nutrients in the eggs. For this reason, poached and boiled (either hard or soft) eggs may be the healthiest to eat.
Eggs & Cholesterol
Although eggs contain some cholesterol, the amount of saturated fats we eat has more than an effect of the amount of cholesterol in our blood than the cholesterol we get from eating eggs.
For consumers who has high cholesterol and that your dietician has asked you to watch your cholesterol level, its best to cut down other on the saturated dats across your diet, instead of removing the yolk in your eggs in your meal.
Having high cholesterol in our blood increases the risk of heart diseases, thus we need to take note to maintain and achieve a balanced diet as much as we can. Most importantly, studies haven't shown a link between eating eggs and an increased risk of heart disease in healthy people.
Eggs is advised to be eaten fully cooked to avoid food poisoning, especially for consumers who has severely weakened immune system or medically supervised by their dietician or health professionals. Cooking eggs makes them safer to eat, and it also makes some of their nutrients easier to digest as well.
In raw eggs, the large protein compounds are separate from each other and curled up in complex, twisted structures. The protein in the egg white is called the avidin binds to biotin, making it unavailable for your body to use it. However when its cooked, the heat causes the structural changes to avidin, making it less effective at binding to biotin and makes it easier for our body to absorb.
When eating raw egg or slightly cooked eggs, do make sure that the eggs are stored safely in a cool, dry place such as refrigerator. To maintain basic hygiene level, do make sure your hands are cleaned before and after handling eggs. This includes the basic cleaning of utensils as well as work surfaces.
Cooking eggs thoroughly is still the safest option if you are concerned on about food poisoning. However some eggs which are not to be taken raw includes quail and duck eggs. Do note that high-heat cooking of eggs could oxidize the cholesterol in eggs
5 Tips To Cooking Healthy Eggs
1. Use low-calorie cooking method (for example, choose poached or boiled eggs with no salt and fats)
2. Combined them with Vegetables
3. Choose the most nutritious egg you can afford
The nutrition quality is influenced by the farming method as well as the chicken's diet
4. Do not cover-cook the eggs (especially pan-fried)