On her personal page "Nutrition Expert Nghi Phuong - Health Talk", nutritionist Thai Nghi Phuong from Taiwan stated that, in reality, proteins, fats, vitamins, and minerals in eggs are not significantly lost under normal cooking temperatures. Some nutrients even become more easily absorbed by the human body after being heated.

For example, avidin in egg whites becomes inactive when exposed to high temperatures, allowing biotin (vitamin B7) to be more easily absorbed by the body.

Expert Nghi Phuong further explained that cooked eggs have a higher digestion rate due to the denaturation of proteins under heat, which promotes the hydrolysis of digestive enzymes. Heating also inactivates trypsin inhibitors in eggs, aiding in better protein breakdown.

The difference in absorption efficiency between these two methods of consumption is significant. While our bodies can only digest and absorb about 50-60% of protein from raw eggs, this figure rises to over 90% for cooked eggs.

This means that eggs, when adequately heated, actually help the human body more easily digest and utilize protein.

Many believe that the more thoroughly eggs are cooked, the more nutrients they lose, but experts affirm this is entirely a misconception. *Photo: Bui Thuy*

Expert Nghi Phuong further analyzed that soft-boiled eggs not only lack higher nutritional value as rumored, but also pose a high risk of salmonella infection if processing or storage procedures are not strict. Groups that need to be particularly cautious when consuming this type of egg include pregnant women, young children, the elderly, and individuals with weakened immune systems.

The expert recommends that consumers should choose eggs from clear sources, with good hygiene management, and consume them immediately after preparation.

In conclusion, expert Thai Nghi Phuong emphasized that raw or soft-boiled eggs are not actually more nutritious than thoroughly cooked eggs; conversely, protein in cooked eggs is much more easily absorbed. When eating eggs, you can choose the doneness according to your personal preference, but always remember the principle of paying special attention to food safety for soft-boiled eggs: consume them immediately after cooking and avoid bacterial contamination.

My Y (According to LTN)