How should you eat eggs to absorb the nutrients best?
Eggs are a familiar food, widely used in every household. Some people prefer eating raw eggs, others prefer boiled eggs, fried eggs, etc. If you eat boiled eggs, the absorption and digestion rate is 100%.
According to the National Institute of Nutrition, the protein absorption rate of eggs is 100%, equivalent to the protein in milk if prepared correctly.
Eggs are very popular in Vietnam, especially among children, who can eat them every day without getting tired of them.
So how should eggs be prepared to maximize nutrient absorption?
Many people enjoy eating poached eggs (prepared by dipping the egg in boiling broth until the egg white slightly solidifies, then removing it immediately while the yolk is still undercooked); or fried eggs (the egg white is solidified but the yolk is still raw). According to the National Institute of Nutrition, eating undercooked eggs not only carries the risk of bacterial infection, but also results in only 40% absorption and digestion.
Eggs are a nutritious food, very good for children. Photo: Hong Hai
If you eat boiled eggs, the absorption and digestion rate is only 100%, medium-rare fried eggs 98.5%, overcooked fried eggs 81%, sunny-side-up eggs 85%, and steamed eggs 87.5%.
Eating raw or undercooked eggs carries a risk of food poisoning because chicken reproductive tracts contain many bacteria, so both the inside and outside of chicken eggs can be contaminated, especially with salmonella - a major cause of food poisoning.
Nutritionists say that egg yolks also provide many fats, vitamins, and minerals essential for children's development, such as iron, vitamin A, and zinc. Therefore, eggs are a nutritious food.
A large egg contains 1.5g of saturated fat, 1.8g of monounsaturated fat, and 1g of polyunsaturated fat. One large egg will provide approximately 185mg of cholesterol.
Many people worry that eating eggs will raise blood cholesterol, increasing the risk of cardiovascular disease. However, numerous studies have shown that eggs can be part of a healthy diet.
Many studies have shown that the majority of cholesterol in our bodies is produced by the liver, not from the cholesterol we eat. The liver is stimulated to produce cholesterol primarily by saturated and trans fats in our diet, not by dietary cholesterol. And a large egg contains very little saturated fat, about 1.5 grams.
Eggs contain only 70 calories and are rich in protein, lutein and zeaxanthin (two antioxidants that help you have healthy eyes), vitamins A, D, B12, riboflavin, phosphorus, and folate.
Eggs also provide choline, which aids in brain function development in adults and brain development in babies while they are in the womb.
For those looking to lose weight, eating eggs for breakfast can help support effective weight loss.
According to the Vietnam Institute of Applied Medicine, several studies conducted on overweight women have shown that eating eggs instead of bagels helps them feel fuller. Furthermore, these women consume fewer calories over the following 36 hours.
A similar study on men showed that eating eggs for breakfast can reduce calorie intake over the next 24 hours.
People feel fuller after eating eggs compared to a baguette for breakfast. Eating eggs for breakfast helps reduce calorie intake by approximately 270-470 calories at lunch and dinner.
The explanation is that the high protein content in eggs reduces appetite and helps you feel full for longer.
