How to cook eggs with high nutritional value

Eggs have high nutritional value when boiled until the yolk has just solidified, which can minimize nutrient loss and retain high-quality protein, lecithin and other components. It is recommended to put boiled eggs in cold water, bring them to a boil over medium heat, and then turn off the heat to simmer until fully cooked, to avoid prolonged exposure to high temperatures that can damage vitamins. Eggs are rich in high-quality protein, lecithin, vitamin A, vitamin D, and B vitamins. Overheating can lead to the loss of water-soluble vitamins and excessive protein denaturation. When the egg yolk is just solidified, it should be boiled and simmered for 6-8 minutes. The protein digestion and absorption rate can reach over 90%, the lecithin structure is stable, and pathogenic bacteria such as Salmonella have been inactivated. At this time, the yolk is golden gel, which not only ensures safety but also avoids the formation of grayish green ferrous sulfide, which is the main substance that causes the surface of the yolk to blacken due to overheating.

Long term boiling can cause protein molecules to tightly crosslink, reducing the human body's utilization of amino acids. The loss of some vitamins B1 and B2 may exceed 15%. Fried or stir fried eggs have a higher degree of oxidation of vitamin E and lecithin due to high oil temperature and exposure to oxygen. Although raw eggs retain all their nutrients, they carry risks such as biotin binding protein affecting absorption and Salmonella infection, and are generally not recommended for consumption.

It is recommended to choose fresh eggs for refrigeration storage, and place them at room temperature before boiling to avoid the cold eggs from breaking when they are soaked in water. Eating it with whole wheat bread or vegetables can increase iron absorption rate, and 1-2 per day is recommended. cardiovascular disease patients can reduce the frequency of egg yolk intake, and people with allergies should avoid consuming it. When cooking eggs, a small amount of white vinegar can be added to prevent the eggshell from cracking. After peeling, consume as soon as possible to ensure taste and nutrition.