For decades, daily egg consumption has been discouraged by fears associated with cholesterol and cardiovascular impact. However, the latest scientific research contradicts this view.
According to the BBC, for most people, including one egg per day in food is safe and may even be beneficial. The way the egg is cooked, however, makes all the difference in its nutritional value.
The technique that retains the most nutrients
According to the same source, scalfing is the most suitable method of clothing to preserve the nutritional benefits of the egg. It is a simple process that does not require fat and maintains much of the heat-sensitive vitamins.
To scale properly, the water must be hot but without boiling. The ideal cooking does not exceed four minutes, allowing the white to be firm and the gem slightly liquid.
As explained by the publication, if the water temperature is high or the excessive cooking time, the result can compromise both the texture and the nutritional profile of the food.
Some care is needed in the execution, especially to ensure that the fat -soluble vitamins and the antioxidants present in the gem are maintained.
The cooked egg as a balanced option
Another healthy way to prepare the egg is to cook it. The BBC recommends, however, to avoid leaving the gem totally solid as prolonged heat can degrade important nutrients.
Ideally, the cooking time should be between seven and nine minutes. Thus, it is possible to maintain the balance between food safety and nutritional value.
Eggs scrambled: yes, but in moderation in fat
The scrambled eggs remain a valid choice as long as they are carefully prepared. BBC’s recommendation is using healthier fats such as olive oil or coconut oil instead of butter or margarine.
This care helps to reduce the intake of saturated fats and maintain an adequate nutritional profile throughout the day.
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Fried eggs in the conventional method, with abundance oil, are pointed as the less healthy alternative. According to the same source, this process can increase the fat content of the meal by up to 50%.
This increase significantly changes the caloric value of the dish and should be avoided by those who want to maintain a balanced diet.
Moderation remains essential
Despite the favorable nominations for egg consumption, experts recall that balance should be maintained. One egg per day is considered safe for most people, but it is important to take into account specific clinical situations.
According to, people with a history of cardiovascular disease should seek counseling with a healthcare professional.
The egg is a complete source of high biological value protein. According to the same source, it provides all essential amino acids and contains B vitamins, vitamin D, iron, lutein and zeaxanthine.
These compounds have a positive impact on eye health, immunity and brain function.
How to integrate the egg into daily food
Incorporating egg into the food routine can bring advantages as long as its preparation respects good nutritional practices. Avoid fried foods and prefer methods such as echelized or mild cooking are fundamental steps.
Keeping the egg as an ally of food depends on how it is included in the diet. When prepared properly and integrated into a varied diet, this simple food can represent a valuable contribution to health.
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