Eggs are among the most valuable sources of protein. Experts frequently emphasize the importance of egg consumption for health. Especially during Ramadan, it is recommended that those who fast should eat eggs during suhoor. However, improper consumption of eggs can prevent us from benefiting from their advantages. Here’s the egg cooking method that should be avoided…
Eggs are healthy foods that people of all ages should consume due to their high protein and iron content. Prof. Dr. Canan Karatay advises not to exclude eggs from your table during Ramadan, as this superfood keeps you full for a long time. The proper cooking of eggs, which is known as the secret to longevity by many experts, is of great importance.
Why Does a Gray Ring Form Around the Egg Yolk?
The dark halo around the yolk is the result of cooking the egg for too long. When an egg is cooked for more than 10 minutes, a green-gray ring known as an iron-sulfur ring forms around the egg yolk. This prevents us from utilizing the iron. However, eggs are an excellent source of the mineral iron. Iron deficiency anemia slows down metabolism, causing negative symptoms such as fatigue, weakness, focus problems, memory difficulties, difficulty getting out of bed in the morning, and hair loss.
How Should a Healthy Egg Be Cooked?
Dietitian Işın Sayın advises on ideal egg cooking: “Consume at least 1 organic egg every day and cook it for a total of 10 minutes. Depending on the power of your stove and the organic/non-organic status of the egg, you may encounter varying results. If you see that the inside of the egg is half-cooked in 10 minutes under your conditions, cook it for a maximum of 1-1.5 minutes longer next time, but carefully adjust the time so that no gray ring will form.”
What Happens If You Eat Eggs Every Day?
Assists in Weight Loss
Eggs have a high protein content and low carbohydrate content, helping you feel full for a longer time. Eggs also speed up metabolism, providing a healthy calorie count. All these features make weight loss easier.
Rejuvenates the Skin
By adding a generous amount of eggs to your diet, you can reverse the effects of aging. Amino acids renew our cells and give us the youthful glow we most desire.
Stronger Muscles and Bones
As our mothers always told us while eating our meals as children, protein plays a significant role in our bodies by producing structural and functional cells and tissues that make us big and strong. Fortunately, each egg contains about six grams of protein, which can strengthen our muscle mass and improve the overall health of our bones.
Reduces Anemia Risk
Eggs are rich in folic acid, which can increase the production of red blood cells in the body. This generally reduces the risk of anemia.
Keeps You Full for a Longer Time
Trying to reduce calories can make you feel constantly hungry, making it difficult to stick to your healthier eating habits. However, when you include eggs in most of your meals, the great combination of protein and fat will help you feel full for a longer time. This means you no longer need to reach for snacks, and you can achieve your goals.
Supports Good Cholesterol
You may think that all cholesterol is bad, but this is not true. Although there is cholesterol that increases your LDL level and contributes to heart disease and other problems, there is also “good” cholesterol, known as HDL. This will pass the excess bad cholesterol to the liver to be destroyed and then broken down and eliminated. Fortunately, eggs are full of good cholesterol and can help in this regard.
While many believe that carrots can help you see in the dark, eggs may be the real nutrient to improve your vision. The yolk is full of a carotenoid called lutein, which can help prevent macular degeneration, a leading cause of vision loss in older adults.
Enhances Brain Function
Eggs not only help prevent the development of vitamin D deficiency but also aid in improving brain function. Your memory is controlled by a neurotransmitter called acetylcholine, which is synthesized from another essential nutrient called choline. Fortunately, eggs are packed with choline, which is responsible for forming and preparing cell membranes in the brain and can help you think more clearly.
A Great Source of Vitamin D
One of the best aspects of eggs is that they are loaded with vitamin D. This vitamin is known for regulating the immune system and providing our bodies with feel-good hormones like serotonin and dopamine. Many studies have found that higher vitamin D levels lead to calmer emotions, and those who lack the vitamin are more prone to developing depression.
Boosts Heart Health
Eggs contain essential nutrients that contribute to a healthy heart. They are rich in omega-3 fatty acids, which have been shown to reduce inflammation, lower blood pressure, and decrease the risk of heart disease. Additionally, eggs contain other heart-friendly nutrients such as vitamins B6 and B12, which help regulate the levels of homocysteine, an amino acid associated with an increased risk of heart disease.
Improves Hair and Nails
Eggs are an excellent source of biotin, a B-vitamin that promotes healthy hair and nails. Biotin is essential for the production of keratin, a protein that forms the structural basis of hair and nails. Including eggs in your diet can help improve the strength, thickness, and overall appearance of your hair and nails.
Supports Healthy Pregnancy
Eggs are an excellent food choice for pregnant women, as they contain essential nutrients needed for a healthy pregnancy. The choline found in eggs is crucial for the development of the baby’s brain and spinal cord. Additionally, the folic acid in eggs helps prevent neural tube defects in the developing fetus.
Enhances Athletic Performance
Eggs can be an excellent addition to an athlete’s diet due to their high protein content and the presence of essential amino acids. These nutrients help build and repair muscle tissue, which is crucial for optimal athletic performance. Moreover, the iron in eggs helps transport oxygen to the muscles, reducing fatigue and improving endurance.
Boosts Immune Function
Eggs are packed with essential vitamins and minerals that help support a healthy immune system. They contain selenium, an antioxidant that plays a critical role in preventing cell damage and maintaining a strong immune response. Additionally, eggs provide significant amounts of vitamins A and D, which are essential for maintaining a robust immune system and reducing the risk of infections.
In conclusion, incorporating eggs into your daily diet can provide numerous health benefits, from weight loss to improved brain function and enhanced athletic performance. However, it is essential to cook eggs properly to retain their nutritional value and avoid any adverse effects. By consuming eggs as part of a balanced diet, you can enjoy their many advantages and support your overall health and well-being.