How to cook eggs properly: 4 simple dish options for the perfect breakfast

Eggs belong to the basic food group. They contain a wealth of nutrients - proteins, vitamins, and minerals - and are considered a healthy, low-calorie food.

Regular consumption of eggs strengthens skeletal muscles, boosts immunity, normalizes blood pressure, and aids in weight reduction. However, the nutritional value of this product depends on how it is cooked.

SSPDaily prepared 4 best cooking methods for eggs that retain the maximum amount of vitamins, minerals, and antioxidants:

Poached eggs

Poached eggs are a popular and healthy dish. The low cooking temperature keeps the yolks intact and reduces the risk of cholesterol oxidation, making the protein in poached eggs more absorbable by the body.

Boiled eggs

Boiled eggs are a nutritious source of protein. They do not contain harmful fats, and prolonged heat treatment significantly reduces the risk of salmonella infection.

Scrambled eggs

Scrambled eggs are cooked in a frying pan over low heat. This method preserves nutrients in optimal amounts and provides a high protein content.

Baked eggs

Baked eggs can have either hard or soft yolks, depending on your preference. This cooking method yields a nutritious breakfast and is convenient for preparing large batches of eggs.

How to cook eggs correctly?

Cooking with eggs requires attention to ingredient selection and cooking method.

Therefore:

• Use eggs from birds raised in natural conditions, as they contain more antioxidants, omega-3 fatty acids, and vitamins.
• To prevent fat oxidation during frying, use vegetable oils with a high smoke point such as olive, avocado, or corn oil. However, if you have high cholesterol, consult your doctor before making dietary changes.

• Choose low-calorie and low-fat ingredients like vegetables, legumes, or avocados to add to egg dishes.
• Monitor cooking time to avoid overcooking the eggs and losing their nutritional properties.

Additionally, combine eggs with other foods like fruits, vegetables, and whole grains to ensure a balanced diet.