Eggs are considered a "superfood" thanks to their complete protein, vitamin D, B12, choline and many important minerals. However, according to reputable health sites such as Healthline, Mayo Clinic and WebMD, the habit of eating eggs incorrectly can cause malnutrition or harm your health.
Prioritize boiled and steamed eggs over fried
Healthline says that boiled eggs retain higher levels of antioxidants and do not increase saturated fat like when fried at high temperatures. Fried eggs tend to absorb oil, increase calories, and are not suitable for people who are losing weight or at risk of cardiovascular disease. Steamed or boiled eggs are considered the optimal choice for nutrition.
Do not boil eggs for too long
According to the Mayo Clinic, boiling eggs too much creates a green border around the yolk due to the chemical reaction between sulfur and iron, reducing protein quality and flavor. The ideal time is 7-10 minutes for the eggs to cook just in time, preserving the natural structure of whites and yolks.
Combine eggs with green vegetables to increase absorption
WebMD recommends eating eggs with vegetables, especially avocado, tomatoes or green vegetables. The healthy fats in vegetables help increase the absorption of vitamin D, lutein and zeaxanthin - two important antioxidants for the eyes and immune system.
The right amount of eggs per day
Healthline cited research showing that healthy adults can eat 1-2 eggs a day without significantly increasing cholesterol. However, for people with cardiovascular disease or type 2 diabetes, eating eggs regularly should consult a doctor to ensure safety.
Do not eat raw eggs or excessive peach intestines
The FDA and many experts quoted by WebMD warn that raw eggs are at risk of Salmonella infection. This is especially dangerous for young children, pregnant women or people with weak immune systems. Therefore, eggs need to be fully cooked and stored at the right temperature.
Experts agree that although eggs are nutritious and suitable for all ages, the way they are prepared and dosed is the determinant of whether eggs are really good for health.
