Healthy ways to prepare eggs

Below, Helen West, a nutritionist at the UK National Health Service, shares some healthy ways to prepare eggs, according to Healthline .

Cooking eggs makes them safer to eat, and some of the nutrients in eggs are also easier to digest. Studies have shown that the protein in eggs becomes more easily digestible when heated.

Studies show that the body can utilize 91% of the protein in cooked eggs, compared to only 51% in raw eggs.

The way eggs are prepared can affect their nutritional content.

Eating cooked eggs allows the body to absorb more biotin. Cooking eggs also kills many harmful bacteria. While cooking eggs makes some nutrients easier to digest, it may damage others.

Some studies show that cooking eggs at high temperatures reduces the vitamin A content by about 17-20% and significantly decreases the number of antioxidants in eggs.

Egg yolks are high in cholesterol. When cooked at high temperatures, this cholesterol can oxidize and create oxysterol compounds that are harmful to health, according to Healthline .

Blanching and boiling are perhaps the healthiest ways to prepare eggs.

Tips for cooking eggs in a healthy way

1. Choose a low-calorie cooking method: If you want to cut down on calories, choose poached or boiled eggs.

2. Frying in oil: It's best to cook eggs in oils that can withstand high temperatures and don't oxidize easily. These include peanut oil, avocado oil, and sunflower oil...

3. Don't overcook: The longer eggs are cooked at high temperatures, the more nutrients are lost. Cooking eggs at high temperatures for extended periods can also increase the amount of oxidized cholesterol. Therefore, poaching and boiling are likely the healthiest ways to prepare eggs, according to Healthline .

Source link: https://thanhnien.vn/cach-che-bien-trung-tot-cho-suc-khoe-185230512144109843.htm