Are eggs good for your health?
Eggs are a nutritious food, especially high-quality protein. According to research from the journal Nutrients, eggs provide all the essential amino acids and are rich in vitamins such as B12, D, A, E, as well as choline, which are important for brain function. In addition, eggs also contain antioxidants lutein and zeaxanthin, which help protect the eyes.
In addition, eggs also have the effect of improving cardiovascular health, especially the ability to increase HDL-good cholesterol. However, eating eggs still needs to be regulated. "Consuming eggs in moderation, about one fruit a day, is safe and does not increase the risk of heart disease in healthy people," said nutritionist Kejal Shah from Bangalore Institute of Nutrition, India.
Healthy ways to eat eggs
Boiled eggs (boiled or boiled peach intestines)
Boiled eggs are one of the simplest and healthiest ways to prepare eggs. Without adding oil or fat, boiled eggs retain most of their nutrients without increasing calories. You can boil cooked eggs or peach blossoms as you like, both of which are good for your health.
Steamed eggs
Steamed eggs, also known as pudding eggs, are a great choice for breakfast. Steaming eggs helps retain nutrients without adding fat. This is also a belly snack and easy to digest.
Fried eggs with less oil with vegetables
Fried eggs can also be a healthy choice if you eat less oil and add more vegetables such as spinach, tomatoes, or bell peppers. These vegetables not only increase fiber but also provide many vitamins and antioxidants, helping to balance nutrition for meals.
Embranded eggs with vegetables
East German fried eggs, if processed with less oil and vegetables, will become a nutritious balanced meal. You can combine it with herbs or spices to enhance the flavor without adding excess calories.
Grilled eggs (shakshuka)
Shakshuka is an egg dish with tomato and bell pepper sauce, popular in the Middle East. Baking eggs in this sauce not only helps retain nutrients but is also a low-fat and high-fiber vegetable option.
Unhealthy ways to prepare eggs
While eggs can be a great healthy treat, some ways to prepare them can reduce their nutritional value.
"Fried eggs that are flooded or fried for too long can increase unhealthy fats and lose essential nutrients," expert Kejal Shah recommends. In addition, raw or undercooked eggs are at risk of Salmonella infection, which can be harmful to health.
