Boil eggs properly to ensure nutrients
Egg whites are also considered by experts to contain the best albumin content of any food, even higher than beef. Meanwhile, the price of eggs is much cheaper than many other foods.
Eggs are a popular, nutritious and easy-to-prepare food. According to experts from the National Institute of Nutrition, eggs are a perfect food, containing up to 60 nutrients. In particular, egg yolks contain the best source of cholesterol that humans can find in food.
Good cholesterol (HDL-C) in egg yolks has the ability to transport cholesterol from the blood to the liver, while also removing cholesterol from atherosclerotic plaques in the blood vessels. This helps reduce the risk of atherosclerosis as well as other cardiovascular events.
In addition, egg whites are also considered by experts to contain the best albumin content among foods, even higher than beef. Meanwhile, the price of eggs is much cheaper.
Egg boiling time affects nutritional value (Photo: Getty).
Cooking eggs makes them safer to eat and also makes some of their nutrients more digestible.
An example of this is the protein in eggs. Studies have shown that it becomes more digestible when heated. In fact, one study found 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 method of cooking and retains the nutritional value of eggs. The best time to boil eggs depends on your preference for doneness of the yolk.
However, many people still wonder about the best time to boil eggs to retain flavor and nutritional value.
According to research by Cornell University (USA), the time it takes to boil eggs affects the changes in the components of the egg as follows:
Egg whites:
- 3 minutes: Egg whites are soft and can be scooped with a spoon.
- 5 minutes: Egg whites are cooked, shaped and thickened.
- 7 minutes: Egg whites are firmer.
Yolk:
- 6 minutes: Egg yolk is still a bit sticky and smooth (half-boiled).
- 8 minutes: Yolks are fully cooked, but still soft and supple.
- 10 minutes: Egg yolks are fully cooked, slightly firm.
Research from 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) shows that boiling eggs for 7 minutes is the best time to retain the highest protein content. The protein in egg whites is important for muscle growth and overall health.
Boiling eggs for too long (more than 10 minutes) can reduce the amount of vitamin B12, lutein and zeaxanthin, as well as cause the yolk to become dry and hard.
Choosing the right eggs
- Chicken eggs: The most popular type of egg, with high nutritional value and low price.
- Duck eggs: Larger in size than chicken eggs, contain more vitamins A and E.
- Quail eggs: Small in size, contain more protein and fewer calories than chicken eggs.
WayBoil eggs properly
Many people when boiling eggs usually boil them until they are done, so many times the eggs crack or break, losing nutrients.
The correct way to boil eggs is to put eggs and water in a pot and gradually bring to a boil. When the water boils, turn down the heat and cook for about 2 minutes, then turn off the heat and let the eggs soak for about 5 minutes.
This way, the eggs are just cooked, the yolks are not overcooked, and are easy to absorb. When boiling the eggs, you can add a little salt to keep the eggs from breaking.
Eggs just taken out of the refrigerator should not be boiled immediately, should not be soaked in hot water or boiled over high heat because it can easily cause the eggs to break or the yolk to not be cooked./.