Doctor 24/7: Is it good to eat soft-boiled eggs every day?

'I like to eat soft-boiled eggs. Is it good for my health? How many eggs can I eat a day? Thank you, doctor!' (T. Truc, in Ho Chi Minh City).

Master - Doctor Vo Thi To Hi, Head of Nutrition Department, Gia An 115 Hospital (HCMC), answered: Eggs are one of the most nutritious foods, providing almost all the necessary groups of substances for the body. Eggs contain high-quality protein, easy to absorb, helping to build and restore cells and muscles; at the same time, the yolk contains vitamins A, D, E, K, B2, B12 and many minerals such as iron, zinc, phosphorus, selenium - important nutrients for the brain and nervous system.

Soft-boiled eggs retain more vitamins and antioxidants than hard-boiled eggs. However, the degree of doneness affects both the benefits and risks.

Photo: AI

Eating eggs in moderation, combined with a balanced diet and a healthy lifestyle, can support immunity, improve memory, maintain cardiovascular health and vision.

Many people enjoy soft-boiled eggs because of their rich, creamy texture. In fact, soft-boiled eggs retain more vitamins and antioxidants than hard-boiled eggs. However, the degree of doneness affects both the benefits and risks.

Soft-boiled eggs (yolk is still runny and white is slightly runny): Retains heat-sensitive vitamins such as B2 and choline well, but raw whites contain avidin, which can reduce biotin absorption. At the same time, this level of doneness carries a higher risk of Salmonella infection, so it should not be used by young children, the elderly, pregnant women, and people with weakened immune systems.

Medium eggs (slightly runny yolk and fully cooked white): Safe and still nutritious, suitable for most adults.

Hard-boiled eggs (yolk and white are both firm): Although some heat-sensitive vitamins are reduced, they are absolutely safe and suitable for people who need to eat well-cooked foods.

How many eggs a day is reasonable?

According to the American Heart Association (AHA, 2020), healthy people can eat 1 egg/day without increasing the risk of cardiovascular disease. People with high blood fat, diabetes or cardiovascular disease should limit themselves to 3-4 eggs/week, prioritizing egg whites because they contain almost no cholesterol.

Soft-boiled eggs are nutritious, but choose clean eggs, cooked just enough to ensure optimal absorption and safety. An egg a day - small but "powerful" - is the golden nutritional secret for health. In addition, the diet should combine a variety of other protein sources such as fish, beans, vegetables... to ensure balanced nutrition.

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Source: https://thanhnien.vn/bac-si-24-7-an-trung-long-dao-moi-ngay-co-tot-185251104234918337.htm