World Egg Day
World Egg Day is celebrated on the second Friday of October every year. The purpose of celebrating this is to make people aware of egg nutrients. Apart from protein, vitamins, many such elements are found in eggs, which are very important for the body. That’s why doctors also recommend eating at least one egg every day. Also, read -> Drink milk in 7 different flavors seven days a week
Many people eat eggs raw, some people fry, poach, bake, microwave, or even cook them in spices. There are many other ways to eat eggs, but not all of them are healthy. Let us know which way is the best way to make eggs and why. Also, read -> How to make hair long and thick
Eggs cooked and eat
it is considered safest to cook eggs well. Eggs cooked in this way are easily digested. According to the study, 51 percent protein is found in raw eggs while 91 percent protein is found in cooked eggs. Many structural changes occur in proteins due to temperature.
Raw eggs contain protein in different parts and their texture is such that they are not mixed. At the same time, when the eggs are cooked at temperature, these different forms of protein are broken and all these proteins are mixed. This egg protein is easy for the body to digest. Also, read -> Benefits Of Lemon Water
Eggs are an excellent source of biotin. Biotin is a nutrient that maintains fat and sugar metabolism. It is also known as Vitamin B7 and Vitamin H. Raw eggs contain avidin protein that does not allow biotin to form. While cooking eggs, avidin is converted, which gives the body biotin.
harm from high temperature
Although it is best to eat only by cooking the egg, many nutrients are lost by cooking it at high temperatures. According to one study, a long time cooking of the egg reduces its vitamin A by about 17-20%. Microwaving, boiling, and frying an egg reduces its antioxidant by 6 to 18 percent.
However, even at high temperatures, some nutrients are present when the egg is cooked quickly. According to another research, baking the egg for 40 minutes reduces its vitamin D by 61%, while frying or boiling it reduces it by 18%.
A lot of cholesterol is found in egg yolk. A large egg contains about 212 milligrams of cholesterol. When the eggs are cooked at high temperatures, these cholesterol is oxidized and converted to oxysterols. This is a concern for many people because oxysterols increase the risk of heart diseases. Also, read -> How to reduce uric acid?
If you want to make eggs healthy then some things have to be kept in mind in cooking
If you want to make eggs healthy then some things have to be kept in mind in cooking. If you are trying to lose weight, then you should eat poached or boiled eggs. They have fewer calories than fried, scrambled, or omelets. A combination of vegetables with eggs can also be made. If you are cooking eggs at a high temperature, choose an oil that is stable even at high temperatures and does not oxidize easily. Such as sunflower oil or avocado oil is a great choice for pan-frying. If using olive oil or coconut oil, do not keep the temperature higher than 410 ° F (210 ° C) and 350 ° F (177 ° C) respectively. Do not cook eggs for too long and at high temperatures. This increases the amount of oxidized cholesterol along with nutrient depletion. Also, read -> Tips for saving smartphone battery