3 healthy ways to eat eggs

Although eggs are rich in nutrients, there is still much debate surrounding their true health benefits. Besides protein, vitamins, and minerals, eggs also contain cholesterol and saturated fat. Many studies suggest that eating eggs regularly but in moderation will not negatively impact health, according to the health website Medical News Today (UK).

Boiling eggs is considered the healthiest and easiest way to prepare them.

There are many ways to prepare eggs in various dishes. However, the following are some of the healthiest ways to prepare eggs.

Boiled eggs

Boiling is considered the healthiest and easiest way to prepare eggs. Depending on personal preference for soft-boiled, firm-boiled, or even runny yolks, people can adjust the boiling time accordingly.

Boiled eggs are considered the healthiest option because we simply boil, peel, and eat them without adding any harmful seasonings, oils, or additives. A 50-gram egg contains 77 calories, with nutritional content including 6 grams of protein, 5 grams of fat, along with 9 amino acids, vitamins, and various minerals.

Steamed eggs

Boiling eggs is suitable for situations where we can keep the eggshells intact during cooking. However, if the eggs have already been peeled and beaten, steaming is the healthiest cooking method. The main difference between boiling and steaming is that boiling is faster but the eggs may be firm, while steaming cooks the eggs more slowly and results in a softer texture.

To steam eggs, simply add about 1.5 cm of water, cover, turn on the stove, and wait 10-12 minutes for the eggs to cook. If you prefer a softer yolk, steam for just 7 minutes.

Cook in a microwave oven.

Microwave ovens are commonly used to reheat food, but they can actually cook most types of food. Cooking eggs in a microwave is one of the best methods to minimize nutrient loss.

Boiling, steaming, or frying can cause up to 80% of the nutrients in eggs to be lost. However, when using a microwave, eggs are cooked in a very short time, thus reducing nutrient loss. Some studies show that vitamin B2 and folic acid are better preserved in eggs when cooked in a microwave.

Of all cooking methods, fried eggs, while delicious, are considered the least healthy, especially when fried in a lot of oil. A portion of that oil is absorbed into the eggs and enters the body when eaten. Eating many eggs prepared this way can easily increase cholesterol levels in the blood, according to Medical News Today .

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