In Nigeria, many people love to eat eggs. But for some, it is not usually clear whether to boil the eggs or fry them before eating. You love eggs, you don't necessarily have to
give them up to follow a healthy diet. A study published in the "British
Journal of Nutrition" found that healthy people can
eat eggs up to almost daily without increasing their heart disease risk.
However, boiled eggs are a better option than fried eggs because they
are a bit lower in fat, including the saturated fat that may potentially
increase your cholesterol levels.
Eat a large boiled egg and you'll be getting 15 percent of the DV for riboflavin, 10 percent of the DV for vitamin B-12 and 11 percent of the DV for vitamin D. Fried eggs have a similar vitamin content, although the amounts are slightly less. Riboflavin helps produce red blood cells and turn carbohydrates into energy. You need vitamin B-12 for nervous system and brain function and vitamin D plays a role in immune function and calcium absorption.
Fried eggs have a slightly higher mineral content
than hard-boiled eggs. However, the only mineral they contain in
significant amounts is phosphorus, with each large fried egg providing
10 percent of the DV. Hard-boiled eggs provide about 9 percent of the DV
for this mineral. Phosphorus is essential for strong bones, producing
DNA and kidney function.
Other than the fat content, boiled and fried eggs
are similar in nutrition, with small differences due to the cooking
method and the addition of oil to the fried egg. You can improve the
nutrition of your eggs, regardless of your cooking method. If you opt
for true free-range eggs, according to an article published in
"Mother Earth News," free-range eggs are higher in beta carotene and
vitamins A and E, while providing less saturated fat and cholesterol
than conventional eggs. While in healthy individuals moderate egg
consumption doesn't necessarily increase heart disease risk, it does
appear to affect the risk for mortality more in people with diabetes,
according to a study published in the "American Journal of Clinical
Nutrition".