Chicken eggs are a very familiar food for many people; however, we should be careful with the way we prepare them every day, because there are habits that seem good but are actually not good for our health. Here are 10 common misconceptions about chicken eggs that we often make: 1. The darker the egg, the higher the nutritional value Many people choose red-shelled eggs, believing they have higher nutritional value, but this is a misconception. The color of the eggshell is mainly determined by porphyrin pigments in the shell, which have no nutritional value at all. The nutritional value of eggs depends on the hen’s diet, not on the color of the shell. 2. Any way of cooking eggs provides the same nutrition There are many ways to eat eggs such as boiling, frying, etc. The rates of digestion and nutrient absorption are as follows: boiled or steamed eggs: 100%; lightly fried eggs: 98%; scrambled eggs: 97%; poached eggs: 92.5%; well-done fried eggs: 81.1%; raw eggs: 30%–50%. Therefore, boiled and steamed eggs are the best ways to eat eggs. 3. Fried eggs taste better when MSG is added Eggs naturally contain a lot of glutamic acid and a small amount of chloride and sodium. When heated, these substances form sodium glutamate—the main component of MSG—which has a pure umami flavor. When frying eggs, adding MSG can actually damage the eggs’ natural flavor because the MSG decomposes under heat. Therefore, you should not add MSG when frying eggs. 4. The longer eggs are boiled, the better If eggs are boiled for too long, metal ions in the yolk and sulfur ions in the egg white will form metal sulfides that are difficult to absorb. If eggs are fried too long, the edges may burn, and high-molecular-weight proteins in the egg white can turn into low-molecular-weight amino acids, which under high temperatures may form chemical substances harmful to human health. 5. Eating eggs with soy milk provides higher nutrition Many people have the habit of drinking soy milk with an egg in the morning, or even adding eggs to soy milk and heating it. Soy milk is sweet and neutral in nature, rich in nutrients such as plant protein, fats, carbohydrates, vitamins, and minerals, and is very nourishing when consumed alone. However, it contains a special substance called trypsin inhibitor, which can combine with ovalbumin in egg whites, reducing the nutritional value of both. 6. “Functional eggs” are better than regular eggs With the development of science and technology, various “functional eggs” enriched with zinc, iodine, selenium, or calcium have appeared. In fact, not everyone is suitable for functional eggs. People should choose them with a clear purpose—consume what nutrients they are lacking—rather than supplementing blindly. 7. Elderly people should avoid eating eggs Because eggs contain relatively high cholesterol, there is a belief that elderly people should avoid them. However, scientific evidence in recent years shows that this view is not convincing. Egg yolks are rich in lecithin, a powerful emulsifier that can break cholesterol and fat particles into very small sizes, thereby helping reduce cholesterol levels in the blood. Moreover, lecithin in egg yolks can improve brain function and enhance memory. 8. The more eggs postpartum women eat, the better After childbirth, women experience significant physical exhaustion; digestive and absorption functions decrease, and liver detoxification capacity is reduced. Eating too many eggs increases the burden on the liver and kidneys and may lead to negative consequences. Excessive protein intake produces substances such as ammonia and phenol in the intestines, which are harmful to the body and can cause symptoms like bloating, dizziness, nausea, weakness in the limbs, and even coma due to “protein intoxication.” Protein intake should be based on the body’s digestive and absorptive capacity. Under normal conditions, about three eggs per day are sufficient for postpartum women. 9. Boiling eggs with white sugar In some places, people have the habit of eating eggs cooked in sugar water. In fact, boiling eggs with white sugar causes amino acids in the egg white to form a compound called fructose-lysine, which is difficult to absorb and harmful to health. 10. Eating raw eggs provides higher nutrition Some people believe that eating raw eggs can nourish the lungs and improve the voice. In reality, eating raw eggs is not hygienic, can easily cause infections, and provides little nutrition. Raw eggs contain avidin, which interferes with the absorption of biotin from food, potentially causing symptoms of biotin deficiency such as loss of appetite, general weakness, muscle pain, dermatitis, and eyebrow loss. The protein structure in raw eggs is very tight and contains antitrypsin, making most of it difficult for the body to absorb. Only when eggs are cooked does the protein structure soften, making them easier to digest and absorb. In addition, raw eggs have a distinct fishy odor that may inhibit the central nervous system and reduce the secretion of digestive fluids such as saliva, gastric juice, and intestinal juice, leading to poor appetite and indigestion. Therefore, eggs should be thoroughly cooked at high temperatures before eating, and raw eggs should be avoided.

Source: suckhoedoisong