Eggs are one of the superfoods that are excellent for our health. Whether you are having over hard eggs, omelets, or boiled eggs, all of them have a lot of nutritious value.
Even though humans have consumed eggs for many years, it is only now that we know about the nutritional values of eggs.
Furthermore, an egg has 13 vital minerals and vitamins. Also, a egg is the primary source of all these vital nutrients essential for our body.
Why are eggs good for our health?
An egg is one of the food items which helps us to meet our daily nutritional requirements. Not only does an egg have 13 essential nutrients, but they are also rich in antioxidants, protein, and omega 3 fatty acids.
Moreover, 60 percent of the protein in an egg is present in the white portion, whereas the rest is present in the yolk. Along with this, they also have healthy fats and various kinds of nutrients.
Different ways to cook eggs
You can cook an egg in different ways, and all of them taste wonderful. Also, it is simple to combine eggs with various healthy foods such as green vegetables.
Moreover, cooking them ensures that it destroys any harmful microbes making an egg safer to consume.
Here are some of the most popular cooking methods of eggs:
When you are making poached eggs, make sure the water is slightly cold. First, you need to boil water and then crack an egg on it. The temperature of the water should be between 70 – 80°C or 165 – 185°F.
Cook it for 2 – 3 minutes.
Generally, we boil an egg in the shells in a bowl or pot. You need to simmer it for 10 – 12 minutes. It also depends on how you want your yolk to be. Moreover, if you want the yolk to be firmer, then you need to boil it longer.
If you want to make omelets, you first need to beat the eggs in a small bowl and pour them into a hot pot. Cook it on low heat and turn off the flame once it is solid.
To make an omelet, beat the eggs, pour them into a hot pan, and slowly cook over low heat until they’re solid.
Scrambled eggs are made in the same way how you will make an omelet. But once the omelet is solid, you need to stir it, so they break into small pieces.
It would be best if you cooked them in a hot oven. The bowl you are cooking should have a flat bottom instead of a curve so that you can set the eggs easily.
In a pan, add some cooking oil and crack the eggs in the pan. It is similar to poached eggs, which are the boiled version of fried eggs. Types of fried eggs are:
- over-easy eggs
- sunny-side up
- over medium eggs
- over hard eggs
Can you microwave eggs?
Yes, you can use your microwave for cooking eggs in various ways. Also, it takes a lot less time to cook them in the microwave compared to the stovetop.
But you cannot cook boiled eggs in a microwave. Since the eggs are still inside the shells, pressure can build up when you boil eggs. There is a chance that it might explode.
How do you make different types of fried eggs?
We have already discussed fried eggs above, and there are four types of fried eggs. Here are how you can make fried eggs in different ways.
How to cook over hard eggs?
Over hard eggs are very convenient and easy to make them. They are also rich in high-quality protein, and you can have them at any time of the day.
Moreover, to cook over hard eggs, you need 4 tsp of butter, four eggs, black pepper, and salt to taste.
Firstly, take a non-stick pan and set it over low-medium heat. Add 4 tsp of butter until it is bubbling. Now slowly put the pasteurized eggs in the pan.
Secondly, add black pepper and salt according to your taste and cook it for 2 -3 minutes.
Lastly, when the yolk is firm and the white portion is opaque, you need to flip the egg. Again, cook it for another 2 – 3 minutes. The over hard eggs are ready.
What is the difference between over hard eggs vs fried eggs?
The only difference between fried and over hard eggs is that both the side of the hard egg is fried, whereas the yolk side stays as it is for fried.
Some people like to keep the yolk raw or cook it for few minutes. It depends on how you prefer your yolk while eating fried eggs.
How to makeover medium eggs
Firstly, to make this, you need to hit up a pan over medium flame. You can add oil or butter and then coat it evenly. Also, make sure you have spread the oil/butter over the pan properly; otherwise, the eggs might stick to the pan.
Secondly, once the butter melts, add the egg to the pan slowly. Add salt and black pepper according to taste.
Thirdly, cook the egg for about 5 minutes or until the corners begin to curl, and the white is opaque.
Fourthly, flip the egg slowly. Also, the spatula should go under the whole egg.
Lastly, cook it for about 90 seconds and flip the egg again. Turn of your flame, and your egg is ready.
How to make over-easy eggs
This is the most common way people eat their fried eggs. They are cooked in the same way as over medium and over hard eggs.
First, you need to heat a pan and add butter or oil. Then gently add the egg.
Once you cook the egg, flip and keep it only for 20 to 30 seconds. After that, flip it back.
The yolk will be semi-raw, and it will have a light layer of white cast.
What is the difference between over easy vs sunny-side up?
If you want to make sunny-side-up eggs, then fry only one side of the egg. Some people like to beat the yolk, whereas some keep it intact.
Over easy eggs are explained above; they are cooked on both sides. The yolk will be semi-raw, and the white portion will be slightly crispy and curled up.
8 Benefits of eggs
#1 Extremely Nutritious
An egg has a lot of minerals and vitamins, and a single egg from a chicken can fulfill a certain percent of our daily requirements of some of these nutrients.
A serving of a medium-sized egg contains:
- Twenty percent of our daily requirement of selenium.
- Twenty-five percent of our daily requirement of folate.
- Forty percent of our daily requirement of vitamin D.
- Twelve percent of our daily requirement of vitamin B2 or riboflavin.
- Nine percent of our daily requirement of Phosphorus.
- Seven percent of our daily requirement of vitamin B5.
- Nine percent of our daily requirement of vitamin B12.
Also, it has a good amount of zinc, vitamin B6, vitamin E, vitamin A, vitamin K, iodine, iron, and calcium. Hence including eggs in your daily diet is essential.
#2 Contain Choline
Choline is probably a nutrient that most of us don’t know. Hence, we do not meet the required amount of choline.
Moreover, it is a vital nutrient that helps to build our cell membranes. Also, it helps to produce signaling molecules in our brain.
Choline deficiency can be severe; however, it is scarce.
Besides, a whole egg is a great source of it. One egg has almost 100 mg of choline which is enough for our body.
#3 Support Mental Health
Once you follow a balanced diet, it will help you have better mental health and reduce your stress level. Hence, you will be more active and will perform your daily routines better.
Moreover, the combination of choline, tryptophan, vitamin B12, iron, and vitamin B2 helps to lessen the risk of depression and anxiety and helps sleep better.
#4 Contain Zeaxanthin and Lutein
Our eyesight tends to get worse when we are aging. An egg has two antioxidants which are great for our eyes. Zeaxanthin and lutein are two powerful nutrients that accumulate in the retina of our eyes.
Moreover, many kinds of research have shown that consuming eggs 4 – 5 times a week has significantly decreased the risk of macular degeneration and cataracts. Both of them are common eye issues for older people.
Also, egg yolks have the most amount of these two antioxidants.
Furthermore, in another research, it is seen that having one egg yolk every day for about five weeks has boosted the blood level of zeaxanthin by 110 – 140 percent and lutein by 26 – 5- percent.
Besides, an egg is packed with vitamin A as well. One of the common reasons for blindness is a deficiency of vitamin A.
#4 Helps in weight loss
An egg is very high in good quality protein, and it is a fact that protein is more filling than carbs or fats.
Also, a study has shown that having an egg in the morning will be more sustaining than other foods which have the same calorie. Moreover, it will help you to reduce your calorie intake throughout the day.
#5 Decrease the risk of heart diseases and stroke
For many years, people said that eggs are bad for our health, mainly the heart, as they have cholesterol. However, recent studies have shown that it is not valid.
Moreover, a study was done on more than 200k people, which asked them to eat an egg every day for a few weeks. After the investigation, researchers have found no connection between stroke and heart disease and egg.
After this, a lot of other researchers have done it and have come to the same conclusion.
Even if someone already has a history of stroke or heart disease, no study shows having an egg will not cause any risk afterward. For these individuals, it is best to have 2 – 3 eggs every week.
Also, it should be noted that if a person has diabetes and consumes a lot of eggs every day, it will affect their health badly.
But if a diabetes patient eats a low-carb diet that has an egg in it, it is seen that there is less chance for them to have heart disease.
#6 Healthy Aging
Eggs have amino acids and leucine, and both of them are vital for our muscle support. As we age, our muscle starts to become weaker. Older people need to have an egg a few times a week so that their muscles can be strong.
Also, choline and omega-3 fatty acids are essential for our brain function.
#7 HDL Cholesterol
High-density lipoprotein (HDL) is often regarded as good cholesterol. Moreover, people who have a high HDL level have a lower chance of stroke, heart disease, or other health issues.
Hence if you want to increase HDL level, including eggs in your daily diet is a must. Furthermore, a study shows that eating two eggs every day for one and a half months has boosted the HDL levels by almost 10 percent.
#8 Packed with vitamin D
Many people suffer from vitamin D as the sun is an essential source of it and most of us tend to avoid sunlight. But an egg is packed with vitamin D, which will cover your daily recommendation of the vitamin.
Moreover, if a person consumes two eggs every day, that will cover 82 percent of their daily recommendation.
Also, vitamin D can absorb Phosphorus and calcium, which are vital for maintaining the teeth and bones.
Eating an egg is extremely good for our body no matter how we cook them. So, you might cook it in any way you like the most.
However, if you are very calorie conscious, it is best to eat them boiled or poached as there are no added calories.
Also, cooking an egg on low heat and for a short amount of time will retain most of the nutrients in the egg. Moreover, having 1 – 2 eggs every day is mainly recommended by professionals.