How is it best to cook eggs?

, but they are rich in:

proteins
vitamins
minerals
healthy fats
various trace elements

That said, how eggs are prepared can affect their nutrient profile.

easier to digest. For example, egg protein has been shown to become more digestible when heated. In fact, one study found that the human body could use 91% of the protein in cooked eggs, compared to only 51% in raw eggs.

This change in digestibility is thought to occur because heat causes structural changes in the egg proteins. In raw eggs, the protein compounds are separated from each other and bound into complex, twisted structures. When the proteins are cooked. , the heat breaks the weak bonds that hold them together. The proteins then form new bonds with other proteins around them. These new bonds in the cooked egg are easier for the body to digest. The protein in eggs raw can also interfere with the availability of the micronutrient biotin. Eggs are a good source of biotin, an important nutrient used in fat and sugar metabolism. It is also known as vitamin B7 or vitamin H.

will result in a reduction of some nutrients, particularly if they are cooked at high temperatures for a long period of time.

When cooking eggs, their vitamin A content is reduced by about 17-20%. Cooking can also significantly reduce the number of antioxidants in eggs: Common cooking methods, including microwaving, boiling, and frying eggs, reduce the number of some antioxidants by 6-18%.

Overall, shorter cooking times (even at high temperatures) retain more nutrients. When eggs are cooked for 40 minutes they can lose up to 61% of their vitamin D, compared to 18% when fried or boiled for a shorter period of time.

they are cooked with the shell in a pot of boiling water for 6-10 minutes, depending on how well cooked you want the yolk to be. The longer you cook them, the harder the yolk will become.

In shirt. Poached eggs are cooked in slightly colder water. They are broken in a pot of boiling water at a temperature between 71 and 82 ° C and cooked for 2.5-3 minutes.

Fried. Fried eggs are broken into a hot pan that contains a thin layer of oil.

Baked. Baked eggs are cooked in a hot oven in a flat-bottomed baking dish until ready.

Scrambled. Scrambled eggs are beaten in a bowl, poured into a hot pan and stirred over low heat until solidified.

Omelette. To make an omelette, the eggs are beaten, poured into a hot pan and cooked slowly over low heat until solid. Unlike scrambled eggs, an omelette isn't stirred once it's in the pan.

In the microwave. Microwaves can be used to cook eggs in many different ways. It takes a lot less time to cook eggs in a microwave than on a stove. However, it is usually not a good idea to microwave eggs that are still in the shell. This is because pressure can quickly build up inside them and they can explode.

If you are trying to cut calories, choose poached or boiled eggs.

These cooking methods don't add excess calories, so the meal will have fewer calories than fried or scrambled eggs or an omelette.

2. Combine them with the vegetables

Eggs go very well with vegetables.

This means that eating eggs is a great opportunity to increase your vegetable intake and add extra fiber and vitamins to your meal.

Some simple ideas include adding vegetables of your choice to an omelette or scrambled eggs.

You can also simply cook the eggs as you like and have the vegetables on the side.

3. Fry them in high temperature stable oil

The best oils for cooking over high heat, such as when frying, are those that remain stable at high temperatures and do not oxidize easily to form harmful free radicals.

Examples of good choices include avocado oil and sunflower oil. If using extra virgin olive oil or coconut oil, it is best to cook at temperatures below 410 ° F (210 ° C) and 350 ° F (177 ° C) respectively.