In the morning kitchen, boiled eggs gently roll in boiling water, and after peeling, the tender white wraps around the golden yolk… Eggs are a staple on the breakfast table for countless Chinese people. How can we eat eggs to truly extract their health benefits?
01
Why do boiled eggs hold the ‘Breakfast Crown’?
1. High Nutrient Retention Compared to fried or scrambled eggs, boiled eggs are cooked without high-temperature oils, allowing nutrients such as B vitamins, vitamin D, and lecithin to be better preserved. Especially, the lutein and zeaxanthin (the golden duo for eye health) in the yolk can oxidize and decompose during high-temperature frying, while boiling can completely retain their activity.
2. Doubled Digestibility The biological value of egg protein (a measure of how efficiently protein can be utilized by the body) is as high as 94, second only to breast milk. The protein structure in boiled eggs is loose, making it easier for digestive enzymes to break it down into amino acids, making it particularly suitable for the elderly and children with weak digestive functions.
3. Unmatched Convenience No need for cutting or seasoning, just throw it in the pot for 8 minutes, and it can be done while brushing your teeth and washing your face. Paired with whole grain bread, milk, or vegetables, it makes a quality breakfast that meets the “Dietary Guidelines for Chinese Residents”.
02
The Four Health Truths About Eating Eggs
❶ Truth 1: Eggs are the “repair workers” for the liver, not a burden
The liver processes thousands of chemical reactions daily, breaking down alcohol, drugs, and metabolic waste… This “human chemical factory” requires a large amount of sulfur-containing amino acids (like methionine) to synthesize the detoxifying agent glutathione. The amino acid composition in eggs is highly matched to human needs, making them a “liver-specific nutrient supplement”. Key points:
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Methionine promotes liver fat metabolism and prevents fatty liver;
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Lecithin accelerates liver cell repair and reduces inflammatory damage;
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Choline can lower triglycerides in the blood, reducing the detoxification pressure on the liver. Recommendation: Patients with liver disease can increase egg intake under medical guidance, but should avoid high-fat cooking methods like frying or making “Tiger Skin Eggs”.
❷ Truth 2: Cholesterol in egg yolks ≠ blood cholesterol, and can actually protect blood vessels
70% of the body’s cholesterol is synthesized by the liver, with dietary intake accounting for only 30%. The cholesterol in eggs triggers the body’s “negative feedback mechanism”: when dietary cholesterol intake increases, the liver reduces its own synthesis. The real dangers are trans fats, refined sugars, and a sedentary lifestyle. Key points:
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Lecithin in egg yolks can emulsify vascular fats, reducing plaque formation;
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Betaine can break down homocysteine (a risk factor for arteriosclerosis);
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Lutein can inhibit the oxidation of low-density lipoprotein, delaying vascular aging.Recommendation: Healthy individuals can safely consume 1-2 whole eggs daily, while those with high blood lipids can eat one yolk every other day.
❸ Truth 3: Eggs are the “power bank” for the brain, beneficial for all ages
The choline in eggs is a precursor to the neurotransmitter acetylcholine, which directly affects memory, attention, and reaction speed. Pregnant women eating eggs can lead to denser neuronal connections in their babies; students eating eggs may improve their vocabulary retention efficiency; elderly individuals eating eggs can reduce the risk of cognitive decline. Key points:
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Lecithin can repair damaged brain cell membranes;
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Minerals like calcium and zinc are involved in nerve signal transmission;
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Vitamin B12 can prevent brain atrophy related to dementia.Recommendation: People who eat eggs for breakfast tend to have higher work efficiency than those who do not.
❹ Truth 4: Eggs are a natural “satiety switch”, a great helper during weight loss
The protein in eggs digests slowly, releasing satiety signals for up to 4 hours, suppressing hunger hormone secretion. The casein in eggs forms a “gel network” in the stomach, slowing the absorption of sugars and fats. Key points:
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High thermic effect of protein (more calories are burned during digestion);
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Leucine promotes muscle synthesis, increasing basal metabolic rate;
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Eating with vegetables can reduce lunch calorie intake by 30%.Recommendation: Fitness enthusiasts can use eggs as snacks, while ordinary people can eat one egg for breakfast to avoid binge snacking before lunch.
03
Egg Eating “Pitfall Guide”
❶ These individuals should “limit” their egg intake
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Acute cholecystitis: Eggs can stimulate gallbladder contraction; it is recommended to try small amounts only after the condition stabilizes;
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Egg allergy sufferers: May experience rashes, diarrhea, or even difficulty breathing; strict avoidance is necessary;
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Patients on kidney dialysis: Egg yolks are high in phosphorus; intake should be adjusted based on kidney function;
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During antibiotic treatment: Tetracycline, levofloxacin, and other medications may bind with calcium in egg yolks, affecting their efficacy.
❷ Be cautious with these three types of eggs
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Soft-boiled eggs: Undercooked eggs may carry Salmonella; pregnant women, children, and the elderly should ensure they are thoroughly cooked;
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Tiger Skin Eggs: Frying increases the oxidation products of cholesterol and raises trans fat content;
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Tea Eggs: Long braising can lead to excessive sodium content, potentially triggering acute attacks in gout patients.
❸ Egg yolks are not “monsters”, but pairing is important Cholesterol in egg yolks can conspire with saturated fats, but when paired with unsaturated fatty acids (like olive oil or avocado), it can actually enhance levels of “good cholesterol” (HDL).
Recommendations:
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Dip boiled eggs in a little flaxseed oil
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Use olive oil instead of butter for frying eggs
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Add half an avocado to egg salad
04
The “Divine Eating Method” for Eggs: Nutritional Doubling Combination Formula
❶ Eye Protection Combination: Egg + Carrot + Spinach
Beta-carotene in carrots, vitamin C in spinach, and lutein in eggs work synergistically to enhance the retina’s antioxidant capacity.
Method: Blanch spinach and cut into sections, dice carrots, and mix with egg liquid to fry into an omelet.
❷ Sugar Control Combination: Egg + Avocado + Whole Wheat Bread
Monounsaturated fatty acids in avocados promote the absorption of fat-soluble vitamins, while dietary fiber in whole wheat bread slows blood sugar rise.
Method: Slice avocado and layer it, place a fried egg on top, and sandwich it in toasted whole wheat bread.
❸ Calcium Supplement Combination: Egg + Tofu + Dried Shrimp
Vitamin D in eggs promotes calcium absorption from tofu, while dried shrimp provides natural iodine.
Method: Cut tofu into pieces, blanch, and mix with egg liquid and dried shrimp, then steam for 10 minutes.
In this era of takeout and pre-prepared meals
This 50-cent egg
May be the simplest healthy investment we can control
It requires no complex cooking skills
No expensive price tag
Yet it provides the most basic nutritional guarantee
Remember three principles
To eat with freedom and peace of mind:
1. Don’t be obsessive: Don’t throw away the yolk due to “cholesterol phobia”, and don’t spend extra on “free-range eggs” out of obsession;
2. Don’t be extreme: You don’t need to eat 8 eggs every day for muscle gain, and those with high blood lipids don’t need to completely eliminate eggs;
3. Don’t settle: Boiled eggs with black coffee, fried eggs with vegetables, tea eggs with millet porridge… Let eating eggs become a small happiness in life.
Freedom to eat eggs
Starts with scientific understanding 🥚✨
Editors: Wen Jialin, Cheng Huanying
Chief Editor: Chen Guangtai
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