06/12/2026
WATER - FRIED EGGS🥚🥚🍳🥚Cook Eggs to Maximize Nutrition
When you are cooking eggs there is definitely a hierarchy to extracting and preserving nutrients and making the egg as nutritious as it can be.
Eggs contain ample essential proteins, fats, vitamins, minerals, and bioactive compounds. The nutrients to energy density ratio of one egg is high with many essential nutrients…..
🥚 How can we protect & absorb them❓
Your intestine absorbs certain vitamins — vitamin A, vitamin D, vitamin E and vitamin K — when they’re paired with a fat source. Getting enough of these vitamins and maximally absorbing them is important because deficiencies are connected with heightened risk of cancer and type 2 diabetes.
Eggs contain an average of 10.3 grams of total fat per serve * making them a moderate source of dietary fat. The majority of the fat in eggs is unsaturated with 3.4 grams being saturated fat, 5.3 grams of monounsaturated fat and 1.7grams of polyunsaturated fat.
As well as , aiding the absorption of fat-soluble vitamins such as vitamins A and D, research has demonstrated that one of the beneficial effects of the fat in eggs is that it increases the bioavailability of the carotenoids lutein and zeaxanthin which are found in the egg yolk.In addition, research has shown that when eggs are consumed with raw salad vegetables, the bioavailability of carotenoids from the salad are also increased as well as those from the eggs. Lutein and zeaxanthin are found in the macular region of the retina and play an important role in eye health.
Both parts of an egg, egg whites and the yolk, contain protein. Egg whites have nearly 11 grams of protein per 100 grams, and the yolk contains nearly 17 grams per 100 grams. But because there is more egg white volume than yolk volume, whites have more protein overall per egg.
🔥Applying heat to good food is a naturally destructive process.
Egg components are also reported to be highly digestible although a small amount of egg proteins is not assimilated especially when egg is consumed as raw . Unless it is just the yolk.
The higher digestibility of cooked egg proteins is induced by low heating…In egg whites, the proteins become denatured, which essentially means unwound, to become slightly more bioavailable. A potentially problematic protein called avidin is also destroyed (this is a good thing). Thus, heating egg whites is generally beneficial. The yolks, however, would do better with less heat, because heat damages fats and vital nutrients inside. Especially “D”.
🥚Is there a Best way to cook an egg❓
The goal is to cook the whites and leave the yolks as runny as possible.
Very low heat is your answer ….. there are several ways to accomplish this, soft boil to poaching can involve several interesting techniques. , however , this post will cover “ water fried”.
Simply, use an acceptable pan. Mine was not non- stick. Oil very lightly and set on low temp. Cook the egg until you see the white starting to become opaque. Now add water to just surround the egg ( the egg will loosen from bottom of pan) and quickly cover the pan. This will steam the egg to perfection….you can baste with the water if you do not water sunny side up ….but better if you don’t.
A second way to make your eggs even healthier is to cook them with anti-inflammatory herbs. Have fun experimenting with different combinations. Some to try are turmeric and pepper, oregano and thyme, dill and chives, or garlic and red pepper. Sprinkle on eggs right before you add the water…or after.
Pairings that contain both vitamin D and calcium including leafy greens , and MCT..all help round out absorption.
One of the main advantages to all the tips here…is you have avoided cooking with heated oils….using low heat and steam…..now you can also realized the goodness from your healthy fats added to your dish…or recipe.
It’s a WIN WIN 😊😊😊
In Health,
Chef Nelda MS Holistic Nutrition
Cook To Beat Cancer
