Why to eat eggs, how to eat them

Eggs are considered a healthy food. Eggs are commonly referred to as a superfood. It is high in protein and rich in vitamins and minerals. Many do not eat eggs for fear of cholesterol. But that’s not right. Because one egg contains 186 mg of cholesterol, which is not much.

A boiled egg contains 78 calories, 6.3 grams of protein, 5.34 grams of fat, and some carbohydrates. It also contains calcium, potassium, magnesium, iron, iodine, selenium, phosphorus, vitamin A, vitamin B12, vitamin B5, vitamin D, zinc, folate, and antioxidants such as choline, lutein, and zeaxanthin.

Rules for eating eggs


  • If someone is concerned about reducing calories, weight, or cholesterol, or thinking about fatty liver, they will eat eggs boiled or poached in water. Because there will be no oil here.
  • Cook eggs for as little time as possible at the lowest possible temperature to maximize their nutrients.
  • Organic eggs are more nutritious than conventional eggs. Domestic natural pastured chicken eggs have three times more vitamin A, E, omega-3, and vitamin D than conventional eggs. In addition, eggs with omega-3 are high in beneficial fats. So this egg is good for patients with heart disease, high cholesterol, and high blood pressure.
  • It is better to choose good oil for cooking eggs. such as avocado and extra virgin olive oil.
  • Eggs contain no fiber. You can eat spinach, cabbage, broccoli, capsicum, onion, pepper, etc. as fiber along with eggs.
  • If you eat eggs with a little oil, your body will easily absorb the fat-soluble vitamins. But do not fry for a long time with more oil.

Must we need to know


  • Do not eat eggs raw or lightly poached. especially pregnant women and children. There is a risk of bacterial infection.
  • If cholesterol is not high or there is no risk of heart disease, eggs can be eaten with a little oil added. Because almost every vitamin is available more in boiled than fried eggs. especially give children this way.
  • Eggs are rich in iron, calcium, vitamin D, and other nutrients, so don’t eat tea, sugary foods, milk, or soy foods after eating eggs.
  • Since eggs are a good source of protein, you should eat eggs depending on your protein needs and how you eat other protein foods.
  • After catching eggs, wash your hands thoroughly with soap and water.

Lina Akhtar, Nutritionist, Ryan Healthcare Hospital and Research Centre, Dinajpur

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