Discover the healthiest way to enjoy your morning eggs

The seemingly simple, small egg is packed with numerous nutrients that are important for our health. Many myths and half-truths have arisen around eating them, but awareness of the benefits of eggs is growing. Just as not every dog is named Spot, not all eggs are created equal. Choosing wisely starts with selecting the right label. While the differences between free-range and cage eggs are not significant in terms of health, it is worth considering animal welfare.

Eggs contain all essential amino acids, making them a complete protein source. Protein supports muscle, bone, and tissue building and repair. Moreover, eggs are rich in choline, which is crucial for brain and nervous system functioning. Regular intake of choline improves memory and concentration. Eggs also provide vitamins A, E, B2, B6, B12, and D, which help support cardiovascular health, may reduce the risk of heart disease, boost immunity, and maintain healthy bones.

Eggs contain lutein and zeaxanthin—antioxidants that protect eyesight. These substances are concentrated in the macula, which is important for sharp vision. Studies show that regular egg consumption can reduce the risk of cataracts and macular degeneration.

For breakfast, we often opt for scrambled eggs. Butter, commonly used for frying, is a source of cholesterol and saturated fats. The same goes for fried eggs. By choosing healthy fats, such as avocado oil or olive oil, and cooking eggs on low heat, we can significantly reduce the amount of harmful substances produced while frying. Studies conducted by the American Cancer Society suggest that avoiding burnt food can help reduce the risk of certain cancers.

Simple hard-boiled or soft-boiled eggs are better choices, as they require no fat. For hard-boiled eggs, convenience also plays a crucial role—you can prepare them the day before for a ready breakfast the next morning.

- Hard-boiled eggs are often more filling because their 55% water content doesn't evaporate during cooking, as it does with other dishes like scrambled eggs, - says Andrea Soares, a nutrition expert, in an interview with realsimple.com.

One of the healthiest forms is poached eggs. Although preparing them requires a bit of skill, the flavor and delicacy of this dish will surely win over even the most discerning gourmets. Additionally, a poached egg is low in calories and prepared without added fat, making it a healthy and light meal.

Preparing baked or stewed eggs with vegetables, such as shakshuka or muffins, is an excellent way to incorporate more vitamins into your diet. However, pay attention to the sides—an egg muffin with fatty cheese isn't conducive to health.