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Eggs - nutritional values and ways to eat them

hand dipping bread in an egg yolk

Eggs once considered not very healthy due to their high cholesterol content, are currently, in light of numerous studies, one of the most valuable products to include in your daily diet. Why are eggs a great nutritional choice and how can we prepare them while eating them with taste?

Why eat eggs?

Eggs are a treasure trove of nutritional value and are an ideal product when losing weight. A medium-sized egg is only 90 kcal. Both egg whites and egg yolks are rich in such nutrients as proteins, fats, vitamins and minerals. Particularly important turns out to be the egg white, which is considered a formula, due to having all possible essential amino acids, that is, those that are impossible to produce in the human body. It is therefore necessary to provide them with food.

Eggs are a rich source of B vitamins: B1, B2, B6, B12. They also contain folic acid, pantothenic acid, biotin and niacin. They are also a treasure trove of a number of other vitamins such as A, D, E and K. Equally important is the content of a number of minerals: phosphorus, iron, zinc and selenium.

Eggs are ideal for a weight loss diet. Due to the considerable amount of fat, they give a feeling of satiation for many hours. This prevents excessive snacking between meals, which consequently leads to a reduction in calorie intake. Eggs are also a great choice for people who exercise intensely. A sizable amount of high-quality protein helps provide the body with a building block for muscles.

Ways to prepare eggs

There are many ways to prepare eggs, and their form of consumption is already a matter of preference. Nevertheless, it is worth distinguishing a few basic and well-known forms in which we can serve eggs.

Sautéed eggs are a popular choice for eating them. However, it should be remembered to keep the yolk liquid, which preserves the most nutritional value. To serve eggs in this form it is necessary to use an additional small amount of fat. This will slightly increase the total caloric content of the meal, however, overall it is not a significant problem. However, if you do not want to use additional fat, you can carry out the entire process on water, provided you are equipped with a non-stick frying pan.

Another of the ways to serve eggs is scrambled, which is a frequent choice for breakfast. The short cooking time means that the eggs do not lose their value. A small drawback may be that they are usually fried in butter or accompanied by fatty foods like bacon or sausage. If you don't want to eat eggs alone, then it's worth betting on onions, chives or tomatoes as a healthier alternative.

Omelets are another eager breakfast regular that can be prepared in many ways. Not the least of which is to always use one solid ingredient - eggs. Omelets can prove to be a more filling proposition, also proving themselves as a meal that we can take with us in a container. The omelet should be served accompanied by vegetables which will make it even healthier.

The healthiest of all possible proposals is soft-boiled eggs, which, however, not everyone necessarily likes. The liquid yolk is a guarantee of preserving all valuable ingredients. By not using additional sources of fat, we also do not increase the supply of calories.

Egg pastes

However, not everyone necessarily likes eggs per se. There are many advocates of eating sandwiches or rolls throughout the day. There is a solution for this too, allowing you to enjoy baked goods on the one hand, and the health benefits of eggs on the other. Egg paste Can be a savior in such a case. So how to prepare the paste to make it tasty, healthy, and at the same time low-calorie?

Egg pastes are often associated with unhealthy and fatty bread stuffers. This is somewhat true because the pastes are composed mainly on the basis of mayonnaise, which heavily boosts the overall caloric content. How to deal with this?

Instead of hard-to-digest and caloric mayonnaise, a good solution is to bet on a composition of natural yogurt and a little mustard. If the paste does not take on the right texture, then it is worth adding a drop of linseed oil, which will strongly boost the nutritional value of such a paste.

To make pastes, avocados are also often used, which are a treasure trove of unsaturated fatty acids. Ideal additions will be chives, onions or radishes.


In conclusion, eggs are one of the best nutritional choices that will work not only for weight loss, but also for life. Eggs are a wealth of micro and macronutrients. The ways to prepare them are many. It can be eaten in the form of scrambled eggs, omelet, soft-boiled or egg paste. The last option is a choice for people who are not generally fans of eggs, but rather of bread. Properly made egg paste can be both delicious and healthy.

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