Eggs are a common presence on our dining tables, and in the field of nutrition, they have long been hailed as a "complete nutritional food." Beyond the well-known nutrients, eggs contain two amino acids—tryptophan and tyrosine—which possess strong antioxidant properties. The antioxidant content in a single egg yolk is equivalent to that of an apple.
1. Eggs contain diverse nutrients
Eggs are rightly rated as the "most nutritious breakfast." After overnight metabolism, the body urgently needs replenishment. Eggs provide protein, fat, lecithin, vitamins, and essential minerals like iron, calcium, and potassium.For a balanced breakfast, eggs should be paired with staples like grains, milk, soy milk, vegetables, and meat.
2. Optimal Egg Consumption
Elderly individuals are advised to consume one egg daily. While egg cholesterol remains a concern, Dr. Fu Jinru notes that one egg contains approximately 300mg of cholesterol—meeting the daily intake for most adults.Therefore, egg consumption should vary based on individual nutritional needs. Cheng Yiyong, President of the Chinese Nutrition Society, recommends that children, pregnant women, nursing mothers, and those with high physical activity levels—who require more protein than average—can consume 1–2 eggs daily. For healthy adults and the elderly, one egg per day is sufficient. Individuals with abnormal blood lipids or obesity are advised to limit intake to 2–4 eggs per week to avoid excessive cholesterol intake. 3. Eggs are best steamed or boiled Eggs are best prepared by steaming or boiling. Steamed egg custard, poached eggs, and boiled eggs with shells are excellent options. Scrambled eggs are acceptable, but fried eggs should be avoided, as browning or burning causes protein denaturation.
Steamed egg custard is suitable for toddlers. Boiled eggs can be introduced after age one or two, and scrambled eggs after age three. Elderly individuals should avoid fried or scrambled eggs. When preparing steamed custard or scrambled eggs, add ingredients like chives or dried shrimp to the beaten eggs according to personal preference to enhance nutritional intake.
Friendly reminder: When boiling eggs, aim for a soft-boiled texture. Boil for just five to six minutes after the water comes to a boil. At this stage, the yolk is barely set, and consuming eggs in this state maximizes protein absorption.
We hope you'll pay more attention to your diet and health moving forward.