Chicken eggs - delicious, nutritious, and affordable.
Among poultry eggs, chicken eggs are the most widely consumed. This is not only due to their reasonable price, but also because chicken eggs have a high nutritional content.
A boiled chicken egg (about 50g) provides approximately 70 calories and contains 6-7g of high-quality protein, complete with essential amino acids. Furthermore, the egg yolk contains choline – an important nutrient for brain function and memory, especially beneficial for pregnant women and the elderly.
In addition, chicken eggs contain vitamin D (which enhances calcium absorption), vitamin A, B12, iron, and zinc. Some studies indicate that consuming one egg a day does not increase the risk of cardiovascular disease; on the contrary, it helps balance cholesterol in a positive way – increasing good cholesterol and decreasing bad cholesterol.
However, the key lies in the cooking method. Boiled eggs remain the top choice because they retain nutrients, limit fat, and are easy to digest. Absolutely avoid eating raw eggs – they are not as "nutritious" as rumored – and pose a very dangerous risk of salmonella infection.
Health benefits
Along with chicken eggs, duck eggs are equally rich in energy. A duck egg is larger and contains more fat and protein than a chicken egg. Particularly rich in calcium, iron, and B vitamins, duck eggs help replenish blood, restore health after illness, and are very suitable for people who do heavy labor or women after childbirth.
However, due to their high cholesterol content, duck eggs are not suitable for people with a history of cardiovascular disease, high blood lipids, or diabetes. A healthy person should only eat 2-3 duck eggs per week.
Balut (fertilized duck egg) – a favorite dish of many Vietnamese people – is rich in nutrients but can easily cause "heat" if eaten frequently, especially in the evening or when the body is tired.
Meanwhile, quail eggs may be small, but they pack a punch. By weight, quail eggs contain higher amounts of iron, vitamins B1 and B2, and phosphorus than chicken eggs. Quail eggs also have the advantage of being easy to eat, fragrant, and rich, making them a favorite food for children and those recovering from illness. A serving of 4-5 quail eggs per day is reasonable.
Many people think that quail eggs are low in cholesterol because they are small, but in reality, quail eggs also contain a relatively high amount of cholesterol, so the amount consumed should be considered, especially for the elderly.
Goose eggs are also a food with few health benefits. Traditional Chinese medicine considers goose eggs to be a cooling food, helping to relieve heat, treat dry coughs, and alleviate physical weakness. The large, fatty yolk of a goose egg is rich in nutrients, suitable for people with a hot constitution who are prone to internal heat. However, similar to duck eggs, goose eggs should not be consumed too frequently; only 1-2 eggs per week is recommended.
How to eat eggs the right way
While each type of egg has its own advantages, improper use can turn benefits into harm. For example, avoid eating raw or undercooked eggs. Raw eggs are not only difficult to digest but can also be contaminated with salmonella, causing intestinal poisoning, which is especially dangerous for children and the elderly.
Eggs should also not be consumed excessively. A normal person can eat 3-4 chicken eggs per week, depending on their energy needs. Those who exercise can increase the amount, but it's still important to balance it with green vegetables, fiber, and healthy fats.
Avoid combining eggs with soy milk, strong tea, persimmons, or turtle meat – these combinations can easily cause indigestion and protein precipitation in the stomach.
Furthermore, eggs should be stored at a stable temperature and should not be washed before refrigeration to avoid losing their natural protective layer, making them more susceptible to bacterial contamination.
Eggs are not a "magic potion" that you can eat as much as you want. They need to be eaten properly, in moderation, and with knowledge to avoid harming your health.
Source: https://baoquangnam.vn/trung-thuc-pham-binh-dan-bo-duong-3156309.html
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