In addition to containing protein, there are many health benefits of eggs. Eggs are considered one of the best sources of protein, as well as a source of vitamins and minerals to meet the needs of a healthy and balanced diet.
In addition to having abundant benefits, eggs have a delicious taste and can be processed in various ways. So, do you understand how to process eggs properly to get the maximum benefits of eggs?
Some Benefits of Eggs
Although there are many claims of the benefits of consuming eggs, including as a food to cure COVID-19, you need to sort them out according to scientific evidence. Here are some of the benefits that can be obtained from eggs.
- Recommended for consumption during a diet
Eggs have high protein content and low calories, so they can be used as a healthy snack during a diet. A large egg contains only 6 grams of protein and only 80 calories. The egg white contains only 15 calories per egg. So a boiled egg is suitable as a filling snack. Egg whites are also cholesterol-free and saturated fat-free, making them perfect for a diet. Eggs are also one of the important sources of nutrition for people on a vegetarian diet. - Supplying nutrients for the body
There are many nutrients that can be obtained from an egg, including vitamin B, DHA and various minerals such as phosphorus, iron, folic acid, zinc, and selenium. Egg yolks also contain vitamin D which plays an important role in strengthening bones, teeth, and facilitating calcium absorption. Another content of egg yolk is choline which is good for nerve and brain health. - Healthy heart
Although egg yolks contain a lot of cholesterol, it is safe to consume in certain amounts, even for people with heart disease. People with normal cholesterol levels are advised to consume 1-4 eggs per week. It is recommended for people with heart disease to consume one or two eggs per week. However, there is no specific limit if you only consume the whites, because egg whites do not contain cholesterol. Egg yolks themselves contain lutein which is thought to be able to reduce the risk of heart disease. Lately, there have also been many omega-3 enriched eggs circulating which can help improve heart health. - Eggs do not increase the amount of cholesterol in the blood
The cholesterol contained in eggs, especially in the yolk, only a small portion will reach the bloodstream. Cholesterol in food is considered harmless as saturated fat in increasing a person’s blood cholesterol levels. For the record, saturated fat in a large egg is only 1.6 grams. Compare that to 1 tablespoon of butter which contains 7 grams. Many people turn away from eggs because they are on a diet, but in fact they still devour various foods with butter. Of course, if associated with the data above, then this is wrong.
Although healthy and nutritious, many people are still reluctant to consume them because eggs are thought to cause boils. However, this has not been proven true.
Tips for Storing and Processing Eggs
The many benefits of eggs do not mean that you are free to serve eggs carelessly. How to serve eggs also needs to be considered. Bacteria can be found on the shell or inside of raw eggs. These bacteria can easily spread to other foods or kitchen utensils if you are not careful in processing them.
Consuming raw or undercooked eggs can cause food poisoning, especially for infants, the elderly, pregnant women, and people with weakened immune systems. Food poisoning is possible because eggs can be contaminated with Salmonella bacteria.
If you want to consume half-cooked or raw eggs, make sure they are pasteurized to kill bacteria. If you want to consume unpasteurized eggs, pay attention to safe storage procedures, use clean kitchen utensils, and cook them thoroughly.
To ensure that eggs remain safe when used, pay attention to the following things.
- Avoid using eggs with damaged shells as this can allow germ contamination.
- Keep eggs away from other foods and store them in a cool, dry place, ideally in the refrigerator at a temperature below 4º C.
- Consume eggs immediately after cooking. If storing boiled eggs in the refrigerator, do not store them for more than 2-3 days.
- Always wash your hands thoroughly with soap before and after touching or cooking eggs.
- Clean all cooking utensils used to cook eggs.
Although the benefits of eggs are numerous, not all eggs are the same. There are various types of eggs available on the market, ranging from free-range chicken eggs, regular chicken eggs, omega 3 eggs, quail eggs, or duck eggs. Most importantly, be careful in choosing eggs according to your needs and choose those with good shells, that look fresh, and do not produce a pungent odor to get the maximum benefits of eggs.
