Eggs are a common food, rich in protein, vitamins A, D, B7, and many minerals. Easy to prepare, eggs can be boiled for 6-10 minutes depending on desired doneness, poached to keep the yolk soft, or fried, baked, scrambled, or made into omelets, often combined with vegetables, meat, or cheese to enhance flavor and nutrition. However, according to nutrition experts, cooking temperature and time can directly affect protein absorption, vitamin content, and the level of cholesterol oxidation in the yolk.

Cooking eggs helps the body absorb protein and biotin more effectively (approximately 91% compared to about 51% when eaten raw), as heat denatures proteins and deactivates avidin, a substance that hinders vitamin B7 absorption. However, cooking at high temperatures or for too long can reduce certain nutrients like vitamins A and D, along with antioxidants. Prolonged frying can also oxidize some cholesterol in the yolk. Experts recommend cooking eggs just enough and limiting deep-frying to preserve nutrients.

To maximize the nutritional value of eggs, consider applying the following preparation methods.

Choose low-calorie cooking methods

If you aim to manage your weight, prioritize boiled or poached eggs. These two methods do not add oil or butter, helping to limit excess energy and keep the calorie count of eggs low.

Combine with vegetables

Eggs are versatile and can be combined with many types of vegetables. For instance, add vegetables to scrambled eggs, omelets, or serve boiled eggs with a salad. This approach increases fiber and vitamin intake, creating a balanced nutritional portion.

Fry with high-temperature stable oil

When frying eggs, choose oils stable at high temperatures and less prone to oxidation, which creates free radicals. Avocado oil or sunflower oil are suitable choices. If using olive oil or coconut oil, cook at lower temperatures (below 177-210 degrees Celsius, depending on the type) to limit the formation of unfavorable compounds.

Choose nutritious egg types

The nutritional value of eggs partly depends on farming methods. Free-range or organic eggs typically have a higher nutritional content compared to commercially farmed eggs. If possible, prioritize these options.

Avoid overcooking

Higher temperatures and longer cooking times lead to greater nutrient loss. Overcooking also increases the amount of oxidized cholesterol, especially when frying. Cook eggs just enough to ensure food safety while preserving their freshness and nutrients.

Bao Bao (Source: Healthline)