Cooking makes egg protein easier for your body to absorb and destroys any harmful bacteria. Gentle methods preserve more of the heat-sensitive nutrients.
Very high heat and long cooking can reduce some vitamins and oxidise fats, so gentler methods like poaching or soft-scrambling are a good default.
The takeaway
Cook eggs enough to be safe and digestible, but you do not need to overcook them. Gentle heat keeps more nutrients intact.