Besides containing protein, many egg benefits are good for health. Eggs are considered as one of the best sources of protein, also a source of vitamins and minerals to meet the needs of healthy and balanced food.
Besides having abundant benefits, eggs have good taste and can be processed in various ways. Then, do you understand how to process eggs properly in order to get the maximum benefits of eggs?
What are the Benefits of Eggs?
Here are some of the benefits that can be obtained from eggs.
It is recommended for consumption when dieting
Supply nutrients for the body
Make the heart healthy
Eggs do not increase the amount of cholesterol in the blood
Eggs have a high protein content and low calories, so they can be used as a healthy snack when on a diet. The content of large eggs is only 6 grams of protein and only 80 calories. The egg whites only contain 15 calories per egg. So that a boiled egg is suitable as a filling snack. Egg white is also cholesterol free and saturated fat, so it is suitable for diet.
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. One of the other egg yolk content is choline which is good for nerve and brain health.
Although egg yolks contain a lot of cholesterol, it is safe for consumption 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 a week. But there are no specific restrictions if you only consume the whites, because egg whites do not contain cholesterol. Egg yolk itself contains lutein which is considered capable of reducing the risk of heart disease. Lately, there have also been lots of circulating omega-3-fortified eggs that can help improve heart health.
Cholesterol contained in eggs, especially in the yolk, only a small portion that will reach blood circulation. Cholesterol in food is considered harmless as saturated fat increases one’s blood cholesterol level. For the record, saturated fat in large eggs is only 1.6 grams. Compare with 1 tablespoon of butter containing 7 grams. Many people turn away from eggs because they are on a diet, but in fact still eating various foods with butter. Of course if it is associated with the data above, then that is wrong.
Tips for Saving and Processing Eggs
The many benefits of eggs does not mean free to serve eggs carelessly. How to serve eggs also need to be considered. Bacteria can be found in the shell and the contents of raw eggs. The bacteria can easily spread to other food or kitchen utensils if they are not careful processing them.
Eating raw or undercooked eggs can cause food poisoning, especially for infants, seniors, 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 raw or undercooked eggs, make sure the eggs are pasteurized to kill the bacteria in them. If you want to consume eggs without pasteurization, pay attention to safe storage procedures, use clean kitchen utensils, and cook until thoroughly cooked.
To keep eggs safe when you want to use them, pay attention to the following things.
- Avoid using eggs that have broken shells because this allows germ contamination.
- Keep the eggs away from other foods and store them in a cool, dry place, and ideally in the refrigerator at temperatures below 4º C.
- Eat eggs immediately after cooking. If storing boiled eggs in the refrigerator, do not get 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. Carefully choose eggs whose shells are still good, look fresh, and don’t cause a pungent odor to get the maximum benefits of eggs.