Eat eggs every day: Experts show how to maximize the benefits

According to Mr. Eric Berg, a health expert in the US, eggs work best when combined with natural foods to help increase the ability to absorb nutrients.

Choosing the right way to cook eggs and combining ingredients according to instructions helps to maximize the effectiveness of the meal.

Eggs are considered a source of high-quality protein, rich in essential amino acids. These amino acids support the process of building and repairing muscle tissue, enhancing the body's protein synthesis efficiency, according to The Times of India (India).

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Nutrition in eggs

According to Mr. Berg, most of the beneficial nutrients are in the yolk. Choline in the yolk plays an important role in the brain and the ability to concentrate. Eggs also contain many fat-soluble vitamins such as A, D, E and K2 and B vitamins that support energy metabolism.

Egg yolks are rich in omega 3 and important carotenoids such as lutein and zeaxanthin, which protect the eyes and reduce damage caused by blue light. Lecithin in eggs also supports liver function.

Therefore, Mr. Berg recommends using whole eggs to enjoy the full nutritional value. The yolk contains most of the healthy fat needed for hormone production in the body. This type of fat also helps absorb fat-soluble vitamins, increasing the assimilation efficiency of protein.

Eating only egg whites significantly reduces nutritional efficiency because the body does not receive enough vitamins, minerals and fats needed for many biological functions. This also reduces the nutritional balance of the meal and does not optimize the value of the egg protein source.

Foods that should be combined with eggs

Mr. Berg believes that combining eggs with some natural foods can increase nutritional effectiveness many times over.

Accordingly, garlic is a suitable ingredient when used with eggs. The active compounds in garlic contribute to improving blood circulation and reducing inflammation, while supporting cardiovascular health. When combined with protein and healthy fats in eggs, the heart-protective effect increases significantly. Garlic also helps regulate cholesterol, helping the body maintain stable functioning.

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Avocados contain healthy fats. Eating eggs with avocados helps the body absorb nutrients more easily and also creates a feeling of fullness for a long time. The fat in avocados and eggs helps stabilize energy and limit the intake of too much food during the day.

How to choose and prepare eggs

Egg preparation and selection also have a big impact on nutritional value. Organic or free-range eggs often contain more omega 3 and nutrients than industrial eggs. Chickens raised on a natural diet produce a higher quality product and are beneficial for health.

Eggs need to be cooked carefully to avoid losing heat-sensitive nutrients. Lutein and zeaxanthin are easily degraded when exposed to high temperatures for a long time.

Poaching or sunny side up eggs retains most of the nutritional value. Frying eggs at high heat for a long time oxidizes the fat and reduces the quality of the meal.

Mr. Berg said that eating eggs should be based on each person's physical condition. Small people should eat 1-2 eggs per day. Large people can eat 2-3 eggs without negative effects on health.