Eggs, a common ingredient on our tables, are not only delicious, but also nutritious. However, there have been different voices about how many eggs to eat each day is optimal. Today, let's take a look at the nutritional value of eggs and how to eat eggs scientifically to make our diet healthier!
Is it better to eat a few eggs a day?
Eggs have long been misunderstood because they are high in cholesterol, and many people worry that eating too much can increase the risk of cardiovascular disease. However, research in recent years has continued to update our perceptions. The American Heart Association recommends that 1-2 eggs a day is appropriate for most adults. This amount can meet the body's protein needs without worrying too much about excessive cholesterol intake. Of course, this recommended amount will vary depending on the individual's health status, daily activity level, and nutritional needs. For example, an athlete or pregnant woman may need more protein, and accordingly, the intake of eggs can be increased appropriately.
Nutritional highlights of eggs
A small egg, but it hides a lot of energy. It contains almost all the essential amino acids that the human body needs and is a representative of high-quality proteins. In addition, eggs are also rich in vitamins A, D, E and vitamin B complex, minerals such as phosphorus and iron should not be underestimated, especially the yellow and clear egg yolk, which is an important source of choline and is especially critical to brain health.
Eggs may be more nutritious when eaten like this!
1. Boiled eggs
One of the best ways to retain nutrients. Compared to frying, boiling minimizes the loss of nutrients, especially vitamins and minerals. Hard-boiled eggs with moderate softness and firmness not only retain the delicacy of the yolk, but also lose the elasticity and tenderness of the egg white, which is the best choice for the pursuit of balance between nutrition and taste.
2. Steamed egg custard
Gentle and nourishing, especially for the elderly and children. The temperature is low during the steaming process, which can better preserve the nutrients in the eggs, and adding an appropriate amount of milk or soy milk can not only add flavor, but also increase calcium intake, making it more nutritious.
3. Scrambled eggs with tomatoes
This national home-cooked dish is not only attractive in color, but also very balanced in nutrition. The lycopene in tomatoes is combined with the fat in eggs, which is more conducive to human absorption and utilization, and at the same time supplements vitamin C and a variety of antioxidants.
4. Egg salad
Hard-boiled and chopped eggs are tossed with fresh vegetables such as lettuce, cucumbers, cherry tomatoes, and seasoned with olive oil and lemon juice for a refreshing and low-fat option for a light summer day.
5. Spread the egg cake
By adding diced vegetables (such as spinach, carrots, bell peppers) to the egg mixture, it not only improves the color and taste, but also adds nutrients such as fiber and vitamin C to make a meal more balanced and varied.
6. Egg drop soup
Light yet delicious, it's a great way to get hydrated and nutritious quickly. Gently whipping egg drops into a light soup base can not only enjoy the delicate nature of eggs, but also increase the intake of various minerals and proteins through soup stocks such as kelp and tofu.
Precautions
Despite the fact that eggs are highly nutritious, a balanced diet is king. Don't neglect the intake of other foods, such as whole grains, fruits, vegetables, legumes, etc., which are also good for our health. In addition, for people with specific health problems such as hyperlipidemia and high blood pressure, it is still necessary to follow the doctor's advice and arrange the diet reasonably.
Small eggs contain great nutrients. Mastering a scientific and reasonable way to eat healthily can not only maximize the nutritional value of eggs, but also may bring infinite possibilities to our daily life. Whether it's a busy weekday breakfast or a laid-back weekend brunch, a nutritious egg is always just right for your body. Let's start today and explore more delicious and nutritious eggs to make healthy eating a part of life!