Nutritional benefits and preparation methods of eggs

Eggs are a highly nutritious source of protein, vitamins (A, D, E, B12), and minerals such as iron, zinc, and selenium. The timing and method of consumption can influence their nutritional benefits and satiety levels.

Consuming eggs for breakfast can provide long-lasting satiety due to their unsaturated fatty acids, helping to prevent hunger before midday. For lunch, eggs are a light and digestible energy source that can help prevent afternoon fatigue. Regarding consumption limits, the World Health Organization (WHO) indicates that healthy individuals can regularly consume up to 10 eggs per week, including those found in processed foods.

Preparation methods significantly affect nutrient availability. Cooking increases protein digestibility; the body absorbs approximately 91% of protein from cooked eggs compared to only 51% from raw eggs. Soft-boiled eggs are noted for better preserving antioxidants, lutein, and choline due to shorter heat exposure, while hard-boiled eggs offer higher sanitary safety against Salmonella.