Eggs are one of the most consumed foods in the world, being appreciated not only for their taste, but also for their nutritional benefits. However, experts warn that the way eggs are prepared can have a significant impact on their health benefits. One of the most common recommendations is to avoid frying eggs in a skillet as this method can add harmful fats and reduce the nutrients present to them.
The nutritional value of eggs
Eggs are an excellent source of vitamins, minerals and nutrients essential to the human body. Among the vitamins found in the eggs are vitamins A, B and D, which are crucial for the proper functioning of the immune system, eye health and calcium absorption. In addition to vitamins, eggs provide minerals such as iron and phosphorus, which are important for energy production and healthy functioning of bones and teeth.
In addition, eggs are a source of high quality proteins, which are fundamental for muscle growth and repair. However, the cholesterol present in eggs is often mentioned in discussions about food health. Although cholesterol has been criticized, it plays an essential role in the body and is necessary for the production of hormones such as estrogen and testosterone.
Although eggs themselves are a nutritious food, the way they are prepared can alter their nutritional composition. Frying eggs in a skillet, for example, involves using oil or butter, which can add saturated fat to the meal. Saturated fat is considered harmful to health as it is associated with an increased risk of heart disease and other health problems. “This is why you should never fry the eggs in the frying pan,” warns the experts, according to.
In addition, frying at high temperatures can cause some important vitamins and minerals to be lost. Overheating can also lead to changes in egg protein structure, making them less beneficial to the body. This means that when frying eggs, it is not only added harmful fat, but is lost part of the nutrients that make them a healthy food.
Healthier preparation methods
To preserve egg nutrients as much as possible and reduce the addition of saturated fat, experts recommend more soft preparation methods such as boiling or scaling eggs. When boiling or scaling eggs, it is not necessary to add fat, which helps keep the caloric content of the lower meal. In addition, these cooking methods better preserve essential vitamins and minerals, making eggs more nutritious.
The technique of scaling, for example, involves cooking the eggs in hot water without the need to add fat. This process allows eggs to cook more delicately while maintaining their nutritional properties intact. Boiling eggs is another healthy option, as nutrients are preserved in the shell and do not get lost during the process.
Although eggs are a source of cholesterol, it is important to remember that consumption of this nutrient should be done in moderation. Excessive cholesterol in the diet can lead to increased blood cholesterol, which in turn can contribute to health problems such as arterial obstruction and atherosclerosis. In more severe cases, excessive cholesterol consumption may increase the risk of heart attacks.
However, eggs do not need to be eliminated from the diet as long as they consumed in a balanced way. The key is to maintain moderation and vary the diet, including other nutrient -rich foods that do not contain excessive cholesterol. For most people, the consumption of this food occasionally, within a balanced diet, does not pose a health risk.
The importance of a balanced diet
Eggs, when prepared in a healthy way and consumed in moderation, can be an excellent addition to a balanced diet as they are a source of essential nutrients and can easily be incorporated into various recipes. However, it is important to remember that a healthy eating is made up of a variety of foods, and they should be consumed as part of a diverse dietary plan.
A balanced diet should include food from all food groups such as fruits, vegetables, whole grains, lean proteins and healthy fats. By combining eggs with other foods rich in fiber, vitamins and minerals, it is possible to maximize nutritional benefits and reduce health risks.
Other alternatives to prepare eggs
In addition to boiling and scaling, there are other ways to prepare eggs in a healthy way. Steam eggs, for example, is a technique that also allows you to preserve nutrients without adding fat. The use of nonstick pots can be useful for cooking eggs with little or no fat, keeping them healthier.
Another healthy option is to prepare scrambled eggs with little or no oil. When using a small amount of lightened olive oil or butter, it is possible to prepare tasty and nutritious scrambled eggs without adding excessive amounts of fat.
The way this food is prepared can directly influence long -term health. Methods that preserve nutrients, such as boiling and scalphing, are always preferable to methods that add fat and excessive heat, such as frying. Opting for softer forms of preparation helps ensure that eggs provide all their nutritional benefits without the risks associated with excessive consumption of saturated fat.
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