Except for breast milk, the protein composition in eggs is the closest to that of the human body, and its absorption rate is better than that of milk, meat, or soybeans. It is the highest quality and most natural supplement, inexpensive, and has a high protein content—twice that of sea cucumber.
Eggs are a "complete nutrition" food.
In the field of nutrition, eggs have long been praised as a "complete nutrition food."
First, except for breast milk, the protein composition in eggs is the closest to that of the human body, and its absorption rate is better than that of milk, meat, or soybeans. It is the highest quality and most natural supplement, inexpensive, and has a high protein content—twice that of sea cucumber.
Second, eggs contain valuable lecithin, which can help with lipid metabolism and aid in lowering blood lipids.
Third, "The fat in egg yolks is mainly monounsaturated fatty acids, and more than half of it is oleic acid, the main component in olive oil, which is beneficial for preventing heart disease," said Fan Zhihong, an associate professor at the College of Food Science, China Agricultural University.
Fourth, eggs are rich in fat-soluble vitamins, including vitamins A, D, K, and others, which are crucial for human health. From the perspective of Traditional Chinese Medicine, eggs are even a unique "balanced" food. Li Shizhen pointed out in the "Compendium of Materia Medica" that egg whites are slightly cool in nature, while egg yolks are slightly warm; the egg white can clear heat, and the yolk can nourish the blood, with effects comparable to donkey-hide gelatin.
In recent years, nutritionists and medical experts at home and abroad have found that eating one egg a day can bring you "head-to-toe" health:
Brain-boosting and intelligence-enhancing. The lecithin, vitellin, and other substances in egg yolks have significant effects on the nervous system and physical development. After being digested by the human body, lecithin releases choline, which promotes brain development and improves memory.
Liver protection. The protein in eggs helps repair liver tissue damage. The lecithin in egg yolks can promote the regeneration of liver cells and enhance the body's metabolic and immune functions.
Prevention of arteriosclerosis. American nutritionists and medical workers use eggs to prevent and treat atherosclerosis. They extract lecithin from eggs and walnuts and give cardiovascular patients 4-6 tablespoons daily. After 3 months, the patients' serum cholesterol levels decreased significantly.
Cancer prevention. Eggs contain a relatively high amount of vitamin B2, as well as minerals such as selenium and zinc, all of which have anti-cancer effects.
Aging delay. Eggs contain almost all the nutrients the human body needs. One of the secrets to longevity for many elderly people is eating an egg every day. Many traditional Chinese health-preserving medicinal diets also include eggs, such as eggs stewed with He Shou Wu and vinegar-pickled eggs.
How many eggs should you eat per day?
Experts say that there is still a big misconception when it comes to eating eggs: eating only the egg white and not the yolk. "Once, while having breakfast at a hotel, I noticed many egg yolks left on the table, which I found very wasteful. The nutritional value of egg whites is limited and far inferior to the yolk; this is simply a waste in the name of nutrition! Some people think egg whites have a high protein content. In fact, with the modern diet, consuming about 6 liang (300g) of grain, a carton of milk, one egg, some soy products, about 2 liang (100g) of meat, plus about 1 jin (500g) of vegetables and fruits daily makes it easy to get enough protein, with no need to consume extra egg whites." "The various bad names people give to eggs are actually just finding a scapegoat for their own unhealthy lifestyles. The health hazards from eating too much red meat or excessive fat intake are far more serious than eating an extra egg or two," experts say.
According to the nutritional needs of different groups, the amount of eggs consumed should indeed vary. Experts recommend that children, pregnant women, nursing mothers, and people with high physical activity have a higher protein demand than average and can eat 1-2 eggs per day. Some people who eat less meat in their diet can also follow this standard. For normal adults and the elderly, eating one egg a day is sufficient. For patients with abnormal blood lipids or obesity, it is recommended to eat 2-4 eggs per week. "It's best to eat them in the morning or at noon to provide sufficient energy for the day's work and to avoid excessive cholesterol intake at night," experts remind. The number of eggs eaten is not set in stone. "Some people are used to eating a boiled egg every morning, but if they know they might be eating out that day, they can skip it, as meals out often lead to excessive protein intake."
Regarding cooking methods, experts believe that eggs can be prepared in various ways, such as frying, stir-frying, steaming, or braising. "Steamed eggs and egg drop soup are the easiest to digest, suitable for children, the elderly, and the sick. The only 'shortcoming' of eggs is their lack of vitamin C, so stir-frying them with tomatoes, green peppers, or chili can make up for this. Boiled eggs are also a good choice; if you find the taste bland, you can cut the cooked eggs and mix them into a salad or a cold dish. In comparison, fried eggs are higher in calories and should not be eaten in excess."