Eggs are a great source of protein, vitamins, and minerals that are essential for your health. However, if not cooked properly, eggs can lose their nutritional value.

In this article, we’ll discuss how to cook eggs in the healthiest way possible so you can make the most of their nutrients.

1. Choose High-Quality Eggs

The first step to cooking healthy eggs is to choose high-quality eggs. Look for eggs from pastured, free-range or organic hens. These hens are raised in a natural environment and have access to a diverse diet, which makes their eggs more nutritious.

Such eggs contain higher levels of omega-3 fatty acids, vitamin E, and beta-carotene.

2. Avoid Overcooking Eggs

Overcooking eggs can lead to a loss of nutrients. When eggs are overcooked, the heat breaks down the proteins, making them less digestible. They also lose some of their antioxidant properties.

Therefore, it is best to cook eggs just until the whites and yolks are set and no longer runny. This ensures that the nutrients are preserved.

3. Cook Eggs in Healthy Oils

When cooking eggs, it is best to avoid unhealthy oils like vegetable oil and canola oil. Instead, choose healthy oils like olive oil, coconut oil, or avocado oil.

These oils are high in healthy fats, which can help improve cholesterol levels and overall heart health. They also have a higher smoke point, which means they won’t break down and oxidize at high temperatures and turn rancid.

4. Add Vegetables to Your Eggs

Adding vegetables to your eggs is a great way to increase the nutrient content of your meal. Vegetables like spinach, kale, and bell peppers are high in vitamins, minerals, and antioxidants that can help fight against diseases.

Add these vegetables to your eggs for a nutrient-packed breakfast.

5. Avoid Adding Unhealthy Ingredients

Avoid adding unhealthy ingredients like processed cheese, bacon, and sausage to your eggs. These ingredients are high in unhealthy fats, sodium, and preservatives that can negatively impact your health.

Instead, try adding herbs and spices like basil or turmeric to add flavor.

6. Choose the Right Cooking Method

There are several ways to cook eggs, but some methods are healthier than others. The healthiest methods of cooking eggs are boiling, poaching, or steaming.

When you boil, poach, or steam your eggs, you don’t need to add unhealthy oils or fats, which makes these methods healthier.

7. Avoid Using Non-Stick Pans

Non-stick pans are coated with a chemical known as perfluorooctanoic acid (PFOA). This chemical has been associated with the risk of cancer and other health problems. Therefore, it is best to avoid using non-stick pans when cooking eggs.

Instead, use stainless steel or cast iron pans.

8. Don’t Store Cooked Eggs for Too Long

Storing cooked eggs for too long can lead to bacterial growth and spoilage. Therefore, it is best to consume your eggs immediately after cooking.

If you need to store cooked eggs, store them in an airtight container in the refrigerator for up to four days.

9. Choose Healthy Sides

Choosing healthy sides to eat with your eggs can make your meal even more nutritious. Some great options include whole-grain toast, fresh fruit, or a green smoothie.

10. Eat Eggs in Moderation

Eggs are a healthy food, but it is important to eat them in moderation. The American Heart Association recommends eating no more than one egg per day.

This is because eggs are high in cholesterol, which can increase the risk of heart disease in some people.