How to eat eggs in the most nutritious way
As one of the most common nutritious foods in daily life, eggs can be eaten in various ways, but how to eat them to retain nutrients to the greatest extent? Combining the hot topics and hot content on the Internet in the past 10 days, we have compiled a guide to scientifically eating eggs, and attached structured data for reference.
1. Nutritional value of eggs
Eggs are rich in high-quality protein, vitamins (A, D, B), minerals (iron, zinc) and antioxidants. Here are the main nutrients per 100 grams of eggs:
| Nutritional information | Content |
|---|---|
| protein | 13.3 grams |
| fat | 11.1 grams |
| cholesterol | 373 mg |
| Vitamin A | 160 micrograms |
| Vitamin D | 1.1 micrograms |
2. Nutritional retention rates of different cooking methods
According to recent research, cooking methods directly affect how efficiently eggs are absorbed:
| cooking method | protein digestibility | vitamin loss rate |
|---|---|---|
| Boiled eggs (fully cooked) | 90% | 15% |
| fried egg | 82% | 30% |
| scrambled eggs | 85% | 25% |
| raw eggs | 50% | 0% |
3. 4 suggestions for scientifically eating eggs
1.Prefer boiled or steamed eggs: High-temperature frying can lead to an increase in oxidized cholesterol, while low-temperature slow cooking can retain more nutrients.
2.avoid overcooking: Greenish discoloration (iron sulfide) on the surface of egg yolk indicates excessive heating, which will reduce iron absorption.
3.Food with Vitamin C: Such as oranges and tomatoes, which can increase the iron absorption efficiency by more than 3 times.
4.Attention to special groups: Patients with gallstones are advised to eat less egg yolks, while fitness people can increase their protein intake.
4. Recent hot and controversial topics
1.How many eggs do you eat every day?: The latest research shows that healthy people eating 2-3 whole eggs a day will not affect blood lipids.
2.Are free-range eggs more nutritious?: Test data shows that only the vitamin E content of native eggs is slightly higher, and there is not much difference in other aspects.
5. Recommendations for the best eating plan
| crowd | Recommended way to eat | Frequency |
|---|---|---|
| children | Boiled eggs/custard | 1 per day |
| bodybuilder | Egg white + whole egg mix | 2-3 per day |
| elderly | Tender steamed eggs | 1 per day |
Summary: The best way to eat eggs islow temperature short time cooking, served with vegetables. Reasonable selection of cooking methods can maximize the effectiveness of this "all-round nutrient bank".
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