Soft-boiled or hard-boiled eggs: which is better?

While soft-boiled eggs retain more nutrients, they pose a higher risk of bacterial contamination. Thoroughly cooked eggs improve protein absorption and are safer for children, the elderly, and pregnant women.

How eggs are prepared directly influences their nutritional value and safety. According to Dr. Nguyen Quoc Anh from the National Institute of Nutrition, consuming raw or lightly poached eggs carries risks due to Avidin, a protein found in egg whites. This protein strongly binds to Biotin (vitamin B7), hindering the body's absorption of this essential nutrient for skin, hair, and the nervous system. Avidin's structure is only fully broken down when heated above 75°C, making the protein a safe and easily digestible source.

For egg yolks, the choice between soft-boiled and hard-boiled involves balancing nutritional benefits with food hygiene. Soft-boiled yolks retain maximum amounts of vitamins A and E, along with antioxidants. However, they are more susceptible to Salmonella contamination, which can originate from the shell or during egg formation within the chicken. Conversely, while hard-boiling may reduce vitamin content by about 20%, it significantly boosts protein absorption and completely eliminates pathogens.

Beyond cooking temperature, accompanying foods play a crucial role. A breakfast featuring deep-fried eggs, sausage, and pate, loaded with saturated fats and salt, can harm cardiovascular health. Instead, opting for boiled or lightly fried eggs paired with green vegetables and whole grains creates a positive synergistic effect. The fat in the yolk acts as a solvent, helping the body efficiently absorb fat-soluble vitamins from the vegetables.

Healthy adults can consume one egg daily as part of a balanced diet. However, children, the elderly, and pregnant women should eat eggs that are completely cooked to ensure food safety. Individuals with underlying health conditions, such as diabetes, cardiovascular disease, or high blood cholesterol, should limit their intake to 2-3 eggs per week and consult a doctor for personalized dietary advice.