Eggs are one of the complete foods that are rich in nutrients compared to calories. Eggs contain protein, healthy fats, and various vitamins and minerals. In this regard, based on data such as Healthline.com, we will look into the health effects of eggs and how to eat them well.
◇Health benefits of one egg a day
Improve eye health
Studies have shown that eating six eggs weekly for 12 weeks increases blood zeaxanthin levels and improves the optical density of the macular pigment. This means that egg consumption reduces the risk of cataracts and thus protects vision health.
Helps maintain muscle
Eggs are rich in nutrients and high-quality protein. One egg has about 80 calories, similar to bananas. Egg white is about 88% water and the rest is mostly protein. The yolk is 50% water and the rest is mainly proteins and lipids.
An important function of protein is to build and maintain body tissues, including muscles. The high-quality protein in eggs helps to compensate for age-related muscle loss, maintaining physical activity and quality of life.
Eggs are a satisfying food because of their nutritional content, but they are also attractive to those who want to lose weight. If you eat eggs in the morning, you will feel less hungry for longer, so you will crave for less snacks.
Reduce the risk of cardiovascular and liver disease
All the fat in eggs is in the yolk. Eggs contain the least saturated fat among animal-derived foods and have the best ratio of saturated fat to unsaturated fat.
Experts say, “Oleic acid, which is rich in eggs, is beneficial for blood vessels, reducing the risk of cardiovascular and liver diseases.” Eggs are also an excellent source of the B-vitamin complex choline.
Providing essential nutrients
One egg a day provides a variety of vitamins, including A, B2, B12, D, and E. In addition, it is a source of minerals such as phosphorus, selenium, iron, iodine and zinc.
◇How to eat eggs healthily
Eggs are a food that provides many benefits to humans. Eating one egg a day along with a healthy, varied diet is nothing to worry about. Here is a healthy way to eat eggs.
Boil and eat
If you are concerned about calories, it is best to boil them. Unlike fries and omelettes, it does not require oil. The cooking time should be as short as possible. If it is prolonged, a large amount of vitamins and antioxidants may be lost.
With vegetables
If you enjoy omelettes or scrambled eggs, a recipe with a variety of vegetables is good. Depending on your taste, you can cook tomatoes or onions separately and then eat them side by side.
Use the right oil
When frying eggs, you should use oil that is stable even at high temperatures. An oil that oxidizes easily and does not release free radicals, such as sunflower oil or avocado oil, is good. If you use coconut oil, cook it at 177 degrees or below 210 degrees if you use extra virgin olive oil.
If possible, organic
What is more important than the way you cook is to choose healthy eggs. This is because the quality of eggs depends on what you eat and how the chickens are raised. If you can afford it, opt for organic eggs from pasture-fed chickens instead of coops.
Correspondent Kwon Soon-il kstt77@kormedi.com
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