Familiar dishes protect cells and prevent stroke
Poached eggs are a common side dish when eating pho. Besides the delicious taste, they also have great nutritional value for the body.
According to Associate Professor, Dr. Le Bach Mai, former Deputy Director of the National Institute of Nutrition ( Hanoi ), eggs are a perfect food, containing up to 60 nutrients. In particular, egg yolks contain the best source of cholesterol that humans can find in food.
Poached eggs are a common side dish when eating pho. Besides their delicious taste, they also have great nutritional value for the body (Photo: Getty).
"Many people are afraid to eat eggs because they think the yolk contains a lot of cholesterol. However, it is important to understand that this is good cholesterol, different from the bad cholesterol in fatty meat," Associate Professor Mai shared.
This expert analyzed further, good cholesterol (HDL-C) in egg yolks has the ability to transport cholesterol from the blood to the liver, and at the same time remove cholesterol from atherosclerotic plaques in the blood vessels. From there, this substance helps reduce the risk of atherosclerosis as well as other cardiovascular events.
On the contrary, bad cholesterol (LDL-C) contained in fatty meat leads to increased fat in the arteries. If the cholesterol content in the blood is high, it will increase the risk of cardiovascular disease.
"Cholesterol in eggs has many values for the body, such as participating in the process of creating hormones, vitamin D, and protecting cells. Egg yolks are an effective solution for people with low blood cholesterol. This condition is even more dangerous than excess cholesterol, which can lead to stroke," Associate Professor Mai emphasized.
In addition, egg whites are also considered by experts to contain the best albumin content among foods, even higher than beef. Meanwhile, the price of eggs is much cheaper.
According to the Vietnam Institute of Applied Medicine, eating eggs for breakfast will help support effective weight loss.
Like most foods, cooking eggs at high temperatures for long periods of time destroys nutrients. Research shows that heat processing causes eggs to lose 17-20% of their vitamin A content.
The same goes for antioxidants. Common cooking methods such as boiling, frying, and microwaving can reduce the levels of some antioxidants by 6-18%.
Scientific evidence also shows that, overall, shorter cooking times help preserve more nutrients in eggs.
In one test, eggs baked for 40 minutes lost 61% of their vitamin D, while eggs boiled or fried for a shorter time lost only 18%.
Notes when eating poached eggs
According to Dr. Le Van Thieu, Department of General Infection, Central Hospital for Tropical Diseases, although poached eggs are very good for health, people should choose reputable stores with guaranteed quality food to enjoy this dish.
Eat only clean eggs, eggshells must not be cracked, have holes or stains on the eggshell.
Dr. Le Van Thieu, Department of General Infection, Central Hospital for Tropical Diseases (Photo: Minh Nhat).
"When eating poached or soft-boiled eggs, if the eggs are not clean, we may also face the risk of bacterial infection, such as salmonella. Harmful bacteria enter the body, causing food poisoning, especially dangerous for young children, the elderly and pregnant women," said Dr. Thieu.
Currently, the recommendation for normal people without special medical conditions in many countries around the world is to eat one egg per day.
For children under 6 years old, according to medical experts, they should eat 5-6 eggs/week to ensure brain development. For people with high blood cholesterol, they can still eat one egg/week and do not have to abstain completely.
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