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How to eat eggs without harming your health

How to eat eggs without harming your health Illustrative photo (Freepik)
Author: Maria Kholina

Not everyone knows the ins and outs of egg consumption and how to enjoy them without harming one's health. RBC-Ukraine sheds light on what you need to know about eating eggs and their benefits for the body.

Sources used for the article are: Healthline, Delish, Harvard Health Publishing, and Symbios Health.

Benefits of eggs

Chicken eggs are a reliable source of nutrients beneficial to the body. According to certified naturopathic physician and nutrition consultant Dr. Kellyann Petrucci from Pennsylvania, there's a wealth of nutrients housed within the eggshell:

  • Riboflavin
  • Iron
  • Zinc
  • Phosphorus
  • Folic acid
  • Choline
  • Various vitamins, and more.

"Choline helps build strong, resilient cell membranes and plays a crucial role in methylation – the process of 'turning on' and 'turning off' genes," she said.

Moreover, high choline intake may help prevent depression, memory loss, and anxiety.

Dietitian and representative of the American Heart Association, Jerlyn Jones, describes eggs as a "nutrient powerhouse."

"They're packed with protein vitamins like A, D, E, and antioxidants... They're good for your eyes and heart," she added.

Як правильно їсти яйця без шкоди для здоров'я

Eggs contain various vitamins and minerals (infographic: mysymbios.com)

Is egg cholesterol dangerous?

Research findings indicate that eggs can affect cholesterol levels in the body. This concerns a compound – a lipid substance found in cell membranes responsible for their regular renewal and stability.

There's so-called "good" and "bad" cholesterol.

"Good" cholesterol contributes to the synthesis of vitamin D, sex hormones, bile acids, and is responsible for the normal functioning of the body's systems.

"Bad" cholesterol forms plaques in the vessels, which can lead to ischemic heart disease, gallstone pathology, and so forth.

According to Petrucci, research results suggest that eggs do not significantly affect cholesterol levels, and if they do, they do so in a good way.

It's also important to store eggs correctly to avoid health risks.

Best ways to make eggs

Most researchers and doctors agree that the benefits of eggs for the body depend on how they're made.

Opinions on the benefits of eggs for breakfast vary, but most experts are confident that popular morning dishes with eggs (combined with sausages or bacon, oil or cream) can themselves pose a health risk due to their high content of saturated fats and sodium.

Instead, experts recommend eating boiled eggs without salt (it's safe for healthy adults to consume up to seven eggs per week).

When it comes to how to cook boiled eggs (hard or soft-boiled), the answer is clear – the best egg is the one where the yolk remains runny.

Therefore, it's best to consume softly boiled eggs or poached eggs.