This very common food can be cooked in various ways, but not all of them are recommended to maintain good nutrition.
He egg It is one of the most complete and accessible foods, with a nutritional profile that makes it a key ally for a balanced diet. However, Not all forms of preparation retain their properties in the same way. The choice of cooking method determines how many nutrients are used and what risks are avoided.
Its regular consumption contributes to muscle development, improves cognitive functions and strengthens the immune system. Although its versatility in the kitchen makes it ideal for multiple preparations, some culinary techniques alter its nutritional composition or introduce unnecessary risks.
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Egg nutrients
The egg has a balanced nutritional profile. One unit provides around 6 grams of complete proteinwhich includes all the essential amino acids that the body needs. Furthermore, it contains vitamin Dessential for bone health, and hilla key nutrient for brain function. The B vitaminssuch as B12 and folic acid, promote energy metabolism, while minerals such as selenium and the zinc They act as antioxidants and strengthen the body’s defenses.
The bud concentrates most of the fat-soluble vitamins (A, D, E) and healthy fats, including omega-3 fatty acids in enriched eggs. The clearfor its part, is rich in protein and low in calorieswhich makes it ideal for weight control diets. However, its raw consumption is not recommended, since it contains avidina protein that interferes with the absorption of biotin (vitamin B8), in addition to representing a risk of salmonellosis.
What is the healthiest version according to experts
Nutritionists agree that the cooking methods that They better preserve nutrients and avoid unnecessary additions They are the most recommended. He hard-boiled or soft-boiled egg It tops the list, since it does not require added fat and keeps its properties intact. This technique also eliminates the risk of bacteriaby subjecting the food to temperatures sufficient to guarantee its safety.
He poached egg cooked without shell in hot water, is another healthy alternative, ideal to incorporate into salads or light dishes. Instead, the fried egg It increases its caloric content due to the oil and can degrade some of the heat-sensitive vitamins. Preparations like scrambled egg They are acceptable if cooked with little fat, although it is always preferable to opt for simpler versions.
Egg consumption rawcommon in some smoothies or desserts, is not recommended not only because of the risk of infections, but because the avidin present in the egg white hinders the absorption of essential nutrients. Cooking the egg neutralizes this effect and improves its digestibility.
How many eggs can you eat per week without affecting your health?
For years, the egg was erroneously associated with increasing the bad cholesterol (LDL). However, recent research has shown that moderate consumption does not represent a risk for healthy people. The current dietary guides suggest that an adult without health problems can consume up to one egg per day (either seven a week) without affecting its lipid profile.
For those who present diabetes, cardiovascular disease or high cholesterolthe recommendation can be adjusted to 3 or 4 eggs weeklyalways under medical supervision. The key is balance: combining eggs with a varied diet, rich in vegetables, healthy fats and fiber, enhances its benefits without compromising health.
Source: Ambito
I am an author and journalist who has worked in the entertainment industry for over a decade. I currently work as a news editor at a major news website, and my focus is on covering the latest trends in entertainment. I also write occasional pieces for other outlets, and have authored two books about the entertainment industry.
