Stop eating eggs like that! (Nutritionist reveals the reason)

 

The egg is one of the most complete foods there is: it provides excellent quality protein, essential vitamins, minerals, and a feeling of fullness that few other foods can match. That’s why it’s such a popular choice for breakfast or to break a fast. However, certain habits in its consumption and storage can diminish its nutrients, promote bacterial growth, and even cause inflammation.

Fortunately, with simple adjustments, it’s possible to maximize its benefits and reduce the risks. Here you’ll find practical tips for identifying if an egg is fresh, how to store it correctly, why it’s not advisable to eat it raw, and also a recipe for safe and delicious homemade mayonnaise.

How to tell if an egg is fresh?

There’s a very simple trick:

Fill a glass with water.

Put the egg in.

If it sinks and lies horizontally, it’s a fresh egg.

If it floats, it’s an old egg. In that case, it’s best to use it as soon as possible or discard it.

This test works because over time, the contents of the egg lose moisture and the internal space fills with air, causing it to float.

Why should you never wash an egg before storing it?

Although it sounds logical, washing an egg can be harmful.
The shell has a natural protective layer that prevents bacteria from entering. Because it’s porous, if you wash it, this protection disappears, and microorganisms can easily get in.

Best option:

Store them as they are, without washing them, and always in the refrigerator.

Also, avoid placing them in the refrigerator door: the constant opening and closing creates temperature and humidity changes, deteriorates the shell, and accelerates aging.

The danger of raw eggs

For years, consuming raw eggs or egg white shakes was popular for “gaining muscle mass.” But this causes two problems:

1. Reduced nutrient absorption

Raw eggs contain avidin, a protein that binds to biotin (vitamin B7), preventing its absorption. This vitamin is key for the nervous system, skin, and hair.

Furthermore, the digestion of raw protein is incomplete: only about 50% is absorbed.

When an egg is cooked, its protein unfolds, and the body can absorb up to 90%.

2. Risk of Salmonella

A raw egg can contain bacteria like salmonella, and there’s no way to detect it because it doesn’t change smell, color, or texture.

This bacteria can cause vomiting, diarrhea, dehydration, and serious complications, especially in children, pregnant women, and the elderly.

The only way to eliminate it is by cooking the egg.

Why do egg yolks vary in color?

The color of the yolk doesn’t indicate whether the egg is farm-fresh or commercially produced. It almost always depends on the hen’s diet:

Diets with corn, fresh grass, or carotenoids → more orange yolks

Standard diets with fewer pigments → lighter yolks

Both are nutritious, so don’t worry too much about the color.

Practical tricks with eggs

How to peel them more easily

As soon as you finish cooking:

Submerge them in very cold or ice water.

Tap the bottom (where the air cell is).

The shell will come off easily.

How to prevent the egg from cracking while boiling

Add a pinch of salt or a few drops of vinegar to the water.

If it cracks, the white will coagulate faster and won’t come out completely.

Why are they sometimes hard to peel?

When the egg is very fresh, its pH and acidity cause the shell to stick more.

After a few days in the refrigerator, it usually peels much more easily.