Eggs carry an undeserved reputation as a dietary villain, when in reality they’re one of the most nutrient-dense foods you can eat. The real danger lies not in the egg itself, but in how it’s handled. Salmonella, a harmful bacterium, can sometimes contaminate the shell or interior, turning raw or undercooked eggs into a vehicle for foodborne illness, especially in children, older adults, pregnant women, and anyone with a weakened immune system.

Simple habits dramatically lower this risk. Refrigerate eggs as soon as you bring them home. Wash your hands, counters, and utensils after contact with raw eggs. Cook them until both the whites and yolks are firm, and discard any that are cracked or past their expiration date. With these precautions, you can confidently enjoy their protein, vitamins, and minerals as part of a balanced, satisfying diet.