Which eggs are the healthiest? Eat them to stay well

Eggs, full of protein and many valuable nutrients, are a key element of our daily diet. We can prepare them in many different ways: from lightly boiled, to fried, as scrambled eggs, or in more sophisticated forms. Let's check out which ways of preparing eggs are the healthiest and allow us to reap the maximum benefits from their nutritional value.

Nutritional values of eggs

Eggs are a source of high-quality protein and other important nutrients. Each egg contains in the shell, white, and yolk:

• 74.8 percent water,
• around 0.44 oz of protein,
• around 0.35 oz of fat, including monounsaturated, saturated, and polyunsaturated fats
• approximately 0.04 oz of carbohydrates
• Essential amino acids, such as lysine, leucine, tryptophan, cysteine, and arginine
• Vitamins A, D, E as well as B vitamins, including B12 and folic acid
• Mineral components, such as iron, zinc, selenium, and phosphorus

Choosing the Right Eggs

When choosing eggs, pay attention to their size (from S to XL) and the way the chickens are raised, which can be identified by the labels:

• Free Range and Cage Free represents eggs from ecologically raised chickens, which have free run outside and are fed organic feed.
• Free Range represents eggs from free-range chickens, which also have access to free range and natural food.
• Cage Free represents eggs from floor-raised chickens, which are raised in enclosed spaces and fed feed.
• Other Terms mostly represents eggs from caged chickens, which are kept in enclosed cages and do not go outside.

The healthiest are eggs from category Free Range and Cage Free and Free Range, originating from chickens from organic or free-range farms. Although they may be somewhat smaller than others, they have a higher nutritional value thanks to natural food and environment they are provided with. They are referred to as "eggs from happy chickens".

Various ways of preparing eggs

Eggs are prepared in various ways, keeping all their nutritional values intact. Here are a few popular techniques:

• Raw eggs: Raw eggs are a source of pure protein and are sometimes consumed as they are. However, this poses a risk of Salmonella infection. If you decide to go for a raw egg, it's recommended to scald it with boiling water and wash it thoroughly before consumption.
• Fried eggs: Frying eggs with a small amount of oil is a way to maintain their nutritional value. It is important to avoid excess fat. It is best to use vegetable oil, for instance, canola or sunflower oil.
• Scrambled eggs: Similar to fried eggs, scrambled eggs are prepared quickly, maintaining their nutritional value. It's worth adding fresh spices and avoiding fatty additions, such as bacon or deli meats.
• Omelettes: Omelettes are fried with a small amount of fat and retain the nutritional value of the eggs. You can add various ingredients to them, such as vegetables, to enrich the dish with nutrients.
• Soft-boiled

When choosing a way to prepare eggs, it's worth taking care of preserving their nutritional value and avoiding potential risk associated with improper thermal processing.