Stop eating eggs like that! (Nutritionist reveals why)

Eggs are among the most complete foods available: they offer high-quality protein, essential vitamins, minerals, and a level of satiety that few other foods can match. For that reason, they remain a breakfast staple and a popular choice when breaking a fast. However, certain habits in the way we eat and store them can decrease their nutritional value, increase bacterial risks, and even contribute to inflammation.

The good news is that with a few simple changes, you can preserve the egg’s benefits and avoid potential issues. Below are practical, science-backed tips on checking an egg’s freshness, how to store eggs properly, why raw eggs are a bad idea, and a safe homemade mayonnaise recipe.

How to Tell If an Egg Is Fresh

There’s a surprisingly easy method:

Fill a glass with water.

Gently place the egg inside.

Here’s what it means:

If it sinks and stays horizontal, it’s fresh.

If it floats, it’s old. Use it quickly or throw it away.

This works because eggs gradually lose moisture as they age; air fills the gap inside, making the egg buoyant.

Why You Should Never Wash Eggs Before Storing Them

Although it may seem logical to rinse eggs before storing them, doing so can cause harm.

Egg shells naturally contain a protective outer layer that blocks bacteria. Because the shell is porous, washing removes this barrier and makes it easier for microorganisms to slip inside.

Best practice:

Store eggs exactly as they come—unwashed—and keep them in the refrigerator.

Avoid placing them in the fridge door, where constant opening and closing cause temperature and humidity fluctuations. These fluctuations weaken the shell and speed up aging.

The Danger of Raw Eggs

For years, drinking raw eggs—especially egg whites—became trendy for muscle gain. But consuming eggs raw leads to two major problems:

1. Lower Nutrient Absorption

Raw egg whites contain avidin, a protein that binds to biotin (vitamin B7), preventing your body from absorbing it. Biotin is crucial for healthy skin, hair, and nervous system function.

Additionally, your body only absorbs about 50% of the protein in raw eggs—whereas cooked eggs provide up to 90% absorption. Cooking unfolds the protein structure, making it more digestible.

2. Risk of Salmonella

Raw eggs may contain harmful bacteria like Salmonella, which cannot be identified by sight, smell, or taste.

Salmonella infection can cause:

vomiting

diarrhea

dehydration

severe illness (especially dangerous for young children, pregnant women, and the elderly)

Cooking is the only way to eliminate the bacteria.

Why Egg Yolks Differ in Color

A yolk’s color does not determine whether the egg is farm-fresh or industrially produced. Instead, it depends almost entirely on the hen’s diet:

Corn, fresh greens, carotenoid-rich feed → deeper orange yolks

Regular feed with fewer pigments → lighter yellow yolks

Both are nutritious, so don’t stress about minor color variations.

Useful Egg Tricks
How to Peel Eggs Easily

Right after boiling:

Submerge them in ice-cold water.

Tap the bottom where the air pocket is located.

The shell will detach more easily.

Prevent Eggs From Cracking While Boiling

Add a little salt or a splash of vinegar to the water.
If the egg cracks, the white will coagulate faster and stay inside.

Why Some Eggs Are Hard to Peel

Very fresh eggs have a low pH, which makes the shell cling tightly to the membrane.
After a few days in the fridge, they peel much more easily.

What’s the Healthiest Way to Cook Eggs?

Good options include:

Boiled

Scrambled

Grilled (with no inflammatory oils)

Avoid frying eggs in vegetable oils like sunflower, corn, or other seed oils. They oxidize quickly, producing smoke and inflammatory compounds.

If you need a cooking fat, safer choices are:

Olive oil (low to medium heat)

Avocado oil

Ghee (occasionally)

Safe Homemade Mayonnaise Recipe Using a Cooked Egg
Ingredients:

1 hard-boiled egg

Oil of choice

Lemon juice

Mustard

Salt

Optional: garlic

Instructions:

Place all ingredients into a blender or food processor.

Blend until thick and creamy.

You can substitute the oil with avocado for a smooth, nutrient-rich green mayonnaise.

Shelf Life:

Keep refrigerated

Use within 3 to 5 days

Discard if the color, smell, or texture changes

Eggs can offer tremendous health benefits when handled properly.

Avoid raw consumption, store eggs correctly, and choose healthier cooking methods to get the most out of this incredibly nutritious, affordable food.

Share your tips for dealing with nighttime dry mouth—and pass this along so more people can learn how to get the best (and safest) benefits from eggs!