The egg is described as “one of the most complete foods there is,” providing high-quality protein, essential vitamins, minerals, and a strong feeling of fullness. It’s ideal for breakfast or breaking a fast, but poor habits can “diminish its nutrients, promote bacterial growth, and even cause inflammation.” With simple adjustments, eggs can remain a safe and powerful food.

Freshness is easy to test: “Fill a glass with water. Put the egg in.” If it sinks and lies flat, it’s fresh; if it floats, it’s old. This happens because over time the egg loses moisture and “the internal space fills with air.”

Eggs should never be washed before storage. The shell has “a natural protective layer that prevents bacteria from entering,” and washing removes this barrier. Eggs should be stored unwashed in the refrigerator and not in the door, where temperature changes “accelerate aging.”

Eating raw eggs is risky. Raw eggs contain “avidin,” which blocks biotin absorption, and only “50% is absorbed.” When cooked, protein absorption increases to “up to 90%.” There is also the risk of salmonella, which “can cause vomiting, diarrhea, dehydration, and serious complications,” especially in vulnerable groups. Cooking is the only way to eliminate this risk.

Yolk color depends on the hen’s diet, not quality. For cooking, boiling, scrambling, or grilling are best. Avoid frying in sunflower or corn oil, which “oxidize quickly.” Safer fats include olive oil, avocado oil, or ghee. A safe homemade mayonnaise made with a hard-boiled egg should be refrigerated and used within “3 to 5 days maximum.”