Eggs are a versatile food suitable for all ages. One egg contains approximately 75 calories, 5g of fat, 6g of protein, 67mg of potassium, essential vitamins such as D, A, E, K, B, and various minerals. Choline in eggs provides numerous benefits for the brain, while methionine improves skin pigmentation and smoothness, and strengthens hair and nails.

Regular egg consumption can also reduce the risk of age-related eye diseases and promote stronger bones. However, the health benefits of eggs depend on how they are prepared.

Boiled eggs

Boiling eggs requires no oil, butter, or cream, meaning you consume only the natural fats present in the egg. This makes them an excellent choice for a light snack or a protein-rich, low-fat breakfast. They are also suitable for individuals managing conditions like diabetes or high cholesterol.

Boiling preserves most of the egg's nutrients. High-heat cooking methods like frying can oxidize the cholesterol in the yolk. Oxidized cholesterol is linked to inflammation and arterial plaque buildup, both risk factors for heart disease. Enjoy boiled eggs seasoned with salt and pepper or chopped into salads for a quick protein boost without added calories.

Fried eggs

Fried eggs are undeniably tasty and nutritious, providing protein, fats, vitamins, and minerals. However, the cooking method affects their calorie and fat content. Frying eggs, especially in reused or overheated oil, can increase trans fats, leading to higher bad cholesterol levels. Individuals with heart disease or diabetes should limit fried egg consumption due to the potential for indigestion and weight gain.

If you enjoy fried eggs, opt for heat-stable oils like olive or avocado oil, and maintain a moderate cooking temperature to prevent burning. This minimizes the formation of harmful compounds while preserving the crispy texture and flavor. Healthy individuals can eat one egg daily as part of a healthy diet, including weight-loss plans. Those with heart disease or diabetes should limit yolk intake to 3-4 per week and prioritize egg whites for protein.

Le Nguyen (Theo Only My Health)