Boil eggs properly to preserve nutrients.
Egg whites are also considered by experts to contain the highest amount of albumin among all foods, even surpassing beef. Meanwhile, eggs are much cheaper than many other foods.
Eggs are a common, nutritious, and easy-to-prepare food. According to experts at the National Institute of Nutrition, eggs are a perfect food, containing up to 60 types of nutrients. In particular, egg yolks contain the best source of good cholesterol that humans can find in any food.
The good cholesterol (HDL-C) found in egg yolks can transport cholesterol from the blood back to the liver and remove it from atherosclerotic plaques in blood vessels. This helps reduce the risk of atherosclerosis and other cardiovascular events.
Furthermore, egg whites are considered by experts to contain the highest quality albumin among all foods, surpassing even beef. Meanwhile, eggs are significantly cheaper.
The cooking time of eggs affects their nutritional value (Photo: Getty).
Cooking eggs makes them safer to eat and also makes some of their nutrients easier to digest.
An example of this is the protein in eggs. Studies have shown that it becomes more easily digestible when heated. In fact, one study showed that the human body can utilize 91% of the protein in cooked eggs, compared to only 51% in raw eggs.
Boiling eggs is a simple cooking method that preserves their nutritional value. The optimal boiling time depends on your preference for how cooked the yolk is.
However, many people still wonder how long to boil eggs for optimal flavor and nutritional value.
According to research from Cornell University (USA), the cooking time of eggs affects the changes in the components of the egg as follows:
Egg whites:
- 3 minutes: The egg whites should be soft and cooked through, and can be scooped out with a spoon.
- 5 minutes: The egg whites are cooked through and have thickened.
- 7 minutes: The egg whites become firmer.
Egg yolk:
- 6 minutes: The yolk is still slightly sticky and smooth (soft-boiled).
- 8 minutes: The yolk is fully cooked, but still soft and pliable.
- 10 minutes: The yolk is fully cooked and slightly firm.
A study by the University of Illinois (USA) shows that boiling eggs for 6 minutes is the best time to retain the highest nutritional content, especially vitamin B12, lutein, and zeaxanthin.
Research from Wageningen University (Netherlands) indicates that boiling eggs for 7 minutes is the best time to retain the highest protein content. The protein in egg whites is crucial for muscle development and overall health.
Boiling eggs for too long (more than 10 minutes) can reduce the content of vitamin B12, lutein, and zeaxanthin, as well as cause the yolk to become dry and hard.
Choose the right eggs.
- Chicken eggs: These are the most common type of egg, highly nutritious and inexpensive.
- Duck eggs: Larger than chicken eggs, they contain more vitamins A and E.
- Quail eggs: Small in size, they contain more protein and fewer calories than chicken eggs.
WayBoil eggs correctly
Many people simply boil eggs until they are cooked through, which often results in cracked or broken eggs, causing a loss of nutrients.
The correct way to boil eggs is to put them in a pot with cold water and bring it to a boil. Once the water boils, reduce the heat and simmer for about 2 minutes, then turn off the heat and let the eggs soak for about 5 minutes.
This way, the eggs are cooked just right, the yolks aren't overcooked, and they're easy to digest. When boiling eggs, you can add a little salt to prevent them from cracking.
Eggs taken directly from the refrigerator should not be boiled immediately, nor should they be soaked in hot water or boiled over high heat, as this can easily cause the eggs to crack or the yolks to remain undercooked.
