Eggs are a key food in any diet due to their high nutritional value. Find out how to maximize its benefits.
Proteins are one of the three fundamental macronutrients along with carbohydrates and fats. These essential components are responsible for providing the energy needed for optimal body function, contributing to the formation and regeneration of tissues.
Eggs are one of the most complete sources of protein and are also suitable for vegetarians. However, the way they are cooked can influence the preservation of their nutrients, making them a healthy option for the daily diet.
What is the best way to cook eggs to take advantage of their proteins?
Cooking eggs properly not only improves their flavor but also makes them safer to eat and facilitates the digestion of their nutrients. The healthiest cooking methods to preserve their nutritional value are:
Hard-boiled or poached egg: these options are the healthiest, since the egg is prepared in boiling water, without adding fats.
With healthy oils: using good quality oils, such as olive oil, makes it possible to prepare omelets, omelettes or fried and scrambled eggs, combining good flavor with good nutritional value.
How to add eggs to the diet?
Eggs are a very versatile food, easy to incorporate into various preparations. Some ways to add eggs to the diet are:
- In salads.
- In omelettes.
- On whole-grain toast with avocado.
- In omelets, such as potato omelets.
- In deviled eggs.
- In a vegetable wok.
- In preparations such as scrambled gramajo.
- In soups and stews.
What foods contain protein?
There is a wide variety of foods rich in proteins. Proteins are classified as complete and incomplete, depending on whether they contain all the essential amino acids in adequate amounts.
Complete proteins:
- White and red meat: beef, veal, lamb. pork, turkey, chicken and rabbit.
- Fish: the best are blue fish, such as sardines, salmon, tuna and trout.
- Dairy products: milk and cheese.
- Eggs: the best are chicken and quail eggs.
Incomplete proteins:
- Legumes: soybeans, peas, lentils and chickpeas.
- Cereals: rice, wheat, oats, corn and quinoa.
- Nuts: almonds and hazelnuts.
- Seeds: sunflower and chia seeds.
How much protein is recommended per day?
The recommended daily amount of protein varies according to the type of protein consumed, body mass and level of physical activity. On average, a person needs about 1.5 g of protein per kilogram of body weight per day.
