Nguyen Trong Hung, Director of the Center for Nutrition Counseling, Recovery, and Obesity Control at the National Institute of Nutrition, explains that eggs have two main components: the egg white and the egg yolk. The egg white primarily contains water and protein, with almost no significant fat or cholesterol. It serves as a high-quality protein source, suitable for individuals seeking to increase protein intake while limiting fat. The egg yolk, conversely, is rich in essential nutrients, including fat, vitamins A, D, E, K, B vitamins, selenium, choline, and antioxidants like lutein and zeaxanthin, which are beneficial for eye health.

A large boiled chicken egg typically provides approximately 70-80 kcal, 6g of protein, 5g of fat, and 180-200mg of cholesterol. Consequently, eggs are considered a beneficial food source for nearly everyone, from healthy individuals to the elderly, those with poor appetites, and patients recovering from surgery or illness. Their reasonable price is a significant advantage in community nutrition, making eggs an "ideal" choice over many expensive or less accessible foods.

Essentially, the nutritional value of an egg does not significantly change across different cooking methods. The key differences stem from the amount of added oil, seasonings, and accompanying foods.

Boiled eggs stand out as the best choice. This method largely preserves the egg's nutritional value without adding extra oil, salt, or sugar. It is the most suitable preparation for individuals managing weight, blood lipids, diabetes, hypertension, or cardiovascular disease. Beyond boiling, steaming eggs is also a highly beneficial method, particularly for young children, the elderly, or those with sensitive digestive systems, as steamed eggs are soft and easy to digest.

Sunny-side up eggs: The healthfulness of this method depends on its preparation. If you use minimal oil and avoid excessive accompanying foods like sausages, bacon, pate, or white bread, sunny-side up eggs remain an acceptable option. However, many people prefer sunny-side up eggs with runny yolks or that are not fully cooked. While runny yolks offer a soft, rich, and palatable texture, their nutritional value is not superior to fully cooked eggs. Conversely, undercooked eggs pose a potential risk of bacterial contamination, especially from Salmonella, which can lead to digestive upset, abdominal pain, diarrhea, fever, or food poisoning.

Illustration: *Bui Thuy*.

Fried eggs are quite common at mealtimes due to their taste and widespread appeal, but their consumption should be limited. Frying with excessive oil, butter, or animal fat significantly increases the dish's calorie content, saturated fat, and salt. It is advisable to fry with a moderate amount of oil and avoid reusing cooking oil.

Overall, the optimal choice is eggs cooked adequately, with both the white and yolk solidified, as part of a diverse diet. While boiled eggs retain the most nutrients, consuming only boiled eggs long-term can lead to nutritional imbalance. Therefore, you can vary cooking methods, such as frying, sunny-side up, or braising, and combine them with other foods to create a richer and more balanced meal.

For instance, a diverse breakfast could include: one sunny-side up egg combined with whole-wheat bread, cherry tomatoes, and raw greens; a fried egg with a sandwich and vegetables; or braised eggs with pork belly, sticky rice, and cucumber. Another option is one fried egg with a sandwich, papaya, and carrots. Alternatively, one braised egg and two slices of pork belly alongside a small bowl of sticky rice and one cucumber would create a more varied and nutritionally complete meal than simply eating boiled eggs.

While eggs are rich in protein, vitamins, and minerals, the notion that consuming more eggs makes them more beneficial is entirely mistaken. A diet solely focused on eggs, lacking in meat, fish, green vegetables, dairy, and legumes, can easily lead to nutritional imbalance. For healthy individuals, consuming approximately 3-7 eggs per week, or an average of one egg per day, within a balanced diet is generally appropriate. However, individuals with dyslipidemia, cardiovascular disease, diabetes, or a high risk of cardiovascular issues should consult a doctor to adjust their dietary intake.

Thuy Quynh