How You Eat Your Eggs Matters For Your Health

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There’s a lot of speculation when it comes to eggs. Are they bad for you? What do they do to your cholesterol? The great egg debate can be hard to get a handle on if you’re someone who is overly cautious about their health. If you want specifics, there are close to 190 milligrams of cholesterol in the yolk of one large egg and it’s the good kind of cholesterol. All heart health info aside, how you choose to cook your eggs makes a difference healthwise, no matter what age you are. Whether you like them poached, boiled or scrambled, there’s more than meets the eye when it comes to your favorite breakfast food. Below, a rundown of what you need to know.

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Start off your day with a plate of scrambled eggs for a morning protein boost. For maximum health benefits, use a non-stick pan so that you can limit the use of cooking fats, although a tiny bit of coconut oil is always a safe bet. The protein in the eggs can support proper cell function and nourishment for your muscles. Scrambled eggs are a big staple of high-protein diets, which have been known to aid with weight loss. If you overcook the eggs, this could damage the good cholesterol so it’s best to scramble them over low heat and then eat them right away. Add some veggies to your scrambled eggs to boost your nutrient intake without any extra calories.

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Poaching eggs might sound a little difficult, but it’s actually really easy. Boil water with a dash of white vinegar, create a slow whirlpool with a large spoon and then gently lower the egg into the water. The best part about poaching eggs is that it requires no fat or cooking oil. Eggs contain a vitamin called biotin that helps with hair, skin and nail health, but biotin can only be absorbed when the eggs are fully cooked. Make sure if you go for the poaching method that your eggs are thoroughly cooked.

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There’s a reason people on a health kick tend to go for boiled eggs — they’re low-carb and high in protein. Since the yolk isn’t exposed to the air at all during the boiling process, the good cholesterol in the eggs remains undamaged. Each hard-boiled egg is packed with vitamins and minerals like potassium, zinc, iron, Vitamin E and folic acid, a vitamin often given to pregnant women, which can also help to treat certain kinds of anemia.

Eggs are an ideal complete protein and the yolks alone are packed with Vitamin D, Vitamin A and carotenoids like lutein and zeaxanthin, which are good for your eyes and your heart. According to this study, protein is way easier to digest when it’s heated than raw because heat causes structural changes in the egg proteins that allow your body to digest the nutrients more easily.

Remember that egg whites on their own don’t contain any of the vitamins and minerals, that’s the yolk’s job, so consider all of the facts before ordering your next egg white omelet.