Eggs are one of the most complete and nutrient-dense foods available. They provide high-quality protein, essential vitamins and minerals, and remarkable satiety. This makes them a favorite choice for breakfast or for breaking a fast. However, certain common habits related to storage, handling, and preparation can reduce their nutritional value, increase bacterial risk, and even trigger inflammation.
With a few simple adjustments, you can protect their nutrients, avoid contamination, and enjoy eggs safely. This guide explains how to identify fresh eggs, how to store them properly, why raw eggs should be avoided, and how to make a safe homemade mayonnaise.
Why You Should Never Wash Eggs Before Storing Them
Even though it may seem hygienic, washing eggs actually increases risk
Eggshells have a natural protective coating that blocks bacteria. Because the shell is porous, washing removes this layer, allowing microorganisms to penetrate more easily.
Best practice:
Store eggs exactly as they come, unwashed.
Keep them inside the refrigerator, not on the door.
Temperature fluctuations from opening and closing the door accelerate aging, weaken the shell, and increase contamination risk.
The Dangers of Raw EggsRaw egg consumption became popular in certain diets, especially among those trying to gain muscle mass. However, eating raw eggs poses two major problems:
1. Poor Nutrient Absorption
Raw eggs contain avidin, a protein that binds to biotin (vitamin B7) and prevents absorption. Biotin is essential for the nervous system, skin, and hair.
Additionally, the body only absorbs about 50% of raw egg protein, while cooking unfolds the proteins and raises absorption to around 90%.
2. Risk of Salmonella
Raw eggs can carry salmonella, a bacterium that does not alter smell, taste, or texture. It can cause vomiting, diarrhea, dehydration, and serious complications, especially in children, pregnant women, and older ad
ults.
Practical Egg Tips
How to Peel Eggs Easily
Right after boiling:
Submerge the eggs in very cold water or ice.
Tap the base where the air pocket is located.
How to Prevent Cracking While Boiling
Add a pinch of salt or a little vinegar to the water. If the egg cracks, the egg white will coagulate quickly, preventing leakage.
Why Some Eggs Are Hard to Peel
Extremely fresh eggs have a lower pH, causing the shell to adhere more tightly.
After a few days of refrigeration, peeling becomes noticeably easier
The Healthiest Ways to Cook Eggs
Recommended methods:
Boiled
Scrambled
Grilled or sautéed without inflammatory oils
Avoid frying eggs in vegetable oils such as sunflower or corn oil. These oils oxidize quickly, generate smoke, and release inflammatory compounds.
Safer options:
Olive oil at moderate temperatures
Avocado oil
Ghee (only occasionally)
Safe and Simple Homemade Mayonnaise (With Cooked Egg)
Ingredients:
1 hard-boiled egg
Oil (amount to desired consistency)
Lemon juice
Mustard
Salt
Garlic (optional)
Preparation:
Place all ingredients in a blender or food processor.
Blend until thick and creamy.
Variation: Replace the oil with avocado for a smooth, nutritious green mayonnaise.
Shelf Life:
Keep refrigerated at all times.
Consume within 3 to 5 days.
If color, smell, or texture changes, discard immediately.
