For years, daily egg consumption has been discouraged under the fear of increasing cholesterol levels and enhancing cardiovascular problems. Today, however, science offers a different perspective on this common food.
According to the BBC, consuming an egg a day is considered safe for most people and can be part of a balanced diet. Still, it is important to pay attention to how the egg is prepared to preserve its benefits as much as possible.
The choice of the clothing method influences the final nutritional profile and can make all the difference in daily diet.
O breakned as the best option
According to the same source, the healthiest way to prepare an egg is to scale it.
This method allows to conserve the largest number of nutrients in the food as it involves short -time cooking and does not require fat addition.
To scale properly, the water must be hot, but no boiling, and the cooking time should not exceed four minutes.
As explained by the publication, too hot water or excessive cooking time can compromise egg texture and nutritional properties.
The ideal is to keep the clear firm and still slightly liquid yolk, thus preserving heat -sensitive vitamins.
The boiled egg as a viable alternative
Another healthy option is the boiled egg, although with some recommendations. According to the site, the ideal is that the yolk is not fully hardened, avoiding the loss of essential nutrients.
Cooking the egg between seven to nine minutes can be a good strategy to maintain nutritional quality.
Mesped yes, but with care
Mexed eggs can integrate healthy eating as long as they are properly prepared.
According to the BBC, the use of low fat is critical to maintaining the nutritional value of the scrambled eggs.
Using a small amount of olive oil or coconut oil is preferable to resort to butter or other saturated fats.
To avoid: traditional star eggs
Star eggs are less recommended when looking for a more balanced option.
According to the source mentioned, the traditional frying process increases the amount of fat in the dish by about 50%.
The use of oils in large quantities alters the caloric and greasy profile of the egg.
Egg Nutritional Benefits
The egg is a complete source of protein containing all essential amino acids.
According to it, it is also rich in B vitamins, vitamin D, iron and antioxidants such as lutein and zeaxanthine. These nutrients contribute to eye, immunological and cardiovascular health.
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