Eggs are among the most nutritionally complete foods available. They provide high-quality protein, essential vitamins and minerals, and a level of satiety few foods can rival. That’s why they’re a favorite at breakfast or when breaking a fast. Still, certain habits related to how eggs are eaten and stored can reduce their nutritional value, encourage bacterial growth, and even trigger inflammation.
The good news is that a few simple changes can help you get the most benefit while minimizing risks. Below are practical tips to check egg freshness, store them properly, understand why raw eggs aren’t recommended, and prepare a safe, tasty homemade mayonnaise.
How can you tell if an egg is fresh?
There’s an easy test:
Fill a glass with water.
Place the egg inside.
If it sinks and rests flat on the bottom, it’s fresh.
If it floats, it’s old and should be used immediately or thrown away.
This happens because, over time, eggs lose moisture and air accumulates inside, making them buoyant.
Why shouldn’t you wash eggs before storing them?
Although it seems hygienic, washing eggs can actually be harmful.
The shell is covered by a natural protective coating that blocks bacteria. Since the shell is porous, washing removes this barrier and allows microorganisms to enter more easily.
Best practice:
Store eggs unwashed and keep them in the refrigerator.
Also, avoid storing them in the fridge door. Frequent opening and closing causes temperature and humidity fluctuations that weaken the shell and speed up spoilage.
The risk of eating raw eggs
For years, consuming raw eggs or egg-white shakes was promoted for muscle gain. However, this habit comes with two major drawbacks:
1. Poor nutrient absorption
Raw eggs contain avidin, a protein that binds to biotin (vitamin B7), preventing its absorption. Biotin is essential for healthy skin, hair, and nervous system function.
In addition, raw protein is harder to digest—only about half is absorbed.
Once cooked, egg protein becomes easier to digest, allowing the body to absorb up to 90%.
2. Salmonella risk
Raw eggs may contain salmonella, a bacterium that doesn’t alter smell, taste, or appearance.
It can cause vomiting, diarrhea, dehydration, and severe complications—especially in children, pregnant women, and older adults.
Cooking is the only reliable way to destroy it.
Why does yolk color vary?
Yolk color doesn’t determine whether an egg is farm-raised or industrially produced. It mostly reflects the hen’s diet:
Corn, grass, or carotenoid-rich feed → deeper orange yolks
Standard feed → paler yolks
Both are nutritious, so yolk color isn’t something to worry about.
Useful egg tips
For easier peeling:
After boiling, immediately place eggs in ice-cold water.
Tap the wider end (where the air pocket is), and the shell will come off more smoothly.
To prevent cracking while boiling:
Add a pinch of salt or a few drops of vinegar to the water.
If a crack forms, the egg white will coagulate faster and stay inside.
Why fresh eggs are harder to peel:
Very fresh eggs have a lower pH, causing the membrane to cling to the shell.
After a few days in the fridge, peeling becomes much easier.
What’s the healthiest way to cook eggs?
Best methods include:
Boiling
Scrambling
Grilling with minimal heat and no inflammatory oils
Avoid frying eggs in vegetable oils like sunflower or corn oil, which oxidize easily and produce inflammatory compounds.
Better fat options include:
Olive oil (used gently)
Avocado oil
Ghee (occasionally)
Safe Homemade Mayonnaise with Hard-Boiled Egg
Ingredients:
1 hard-boiled egg
Oil (as needed)
Lemon juice
Mustard
Salt
Garlic (optional)
Instructions:
Blend all ingredients until smooth and thick.
For a healthier version, replace oil with avocado for a creamy, nutrient-rich green mayonnaise.
Storage:
Keep refrigerated.
Consume within 3–5 days.
Discard if you notice changes in smell, color, or texture.
Eggs can be a powerful ally for good health when handled correctly. Proper storage, avoiding raw consumption, and choosing healthier cooking methods allow you to enjoy all the benefits of this affordable, versatile, and highly nutritious food.
