Eggs are one of the most common foods on almost every family's dining table. So, which type of egg is more nutritious? How do you select fresh eggs?
The "5-Minute Egg" is the most nutritious.
There are many ways to eat eggs—scrambled, boiled, fried... But which cooking method best preserves the egg's nutrients?
Xu Guiyun explains that some nutrients, especially vitamins, are lost during the processes of scrambling, steaming, or frying eggs. Some people therefore eat soft-boiled or half-fried eggs. However, the risk is that if a chicken has fed on feed contaminated with Salmonella, the eggs can become infected. Therefore, she recommends eating eggs boiled until they are nine-tenths done (yolk completely solidified but still retaining some deep color), which ensures nutritional value while also killing bacteria.
Some studies have shown that in terms of nutrient absorption and digestibility, boiled eggs are at 100%, scrambled eggs at 97%, lightly fried eggs at 98%, fried eggs at 81.1%, eggs poached or mixed with boiling water or milk at 92.5%, and raw eggs at 30% to 50%. Therefore, boiling is the best way to cook eggs. The different boiling times also affect the digestion time of the egg in the human body. If not boiled correctly, the white may be cooked while the yolk is not, or over-boiling can cause the egg to burst, making both the white and yolk too hard, which is not conducive to digestion and absorption. The correct method for a "5-Minute Egg": Place the eggs in cold water, heat slowly over low heat, and simmer for 2 minutes after boiling. Turn off the heat and let them soak for another 5 minutes. Eggs cooked this way are the most beneficial for human nutrition.
Cold-Sliced Egg Salad (with instructions on how to boil eggs)
4 Tips for Selecting Fresh Eggs
Selecting fresh eggs is also a skill. Experts offer a few tips here.
First, look at the brightness of the eggshell and its surface sheen. The eggshell membrane diminishes over time, so eggs that have been stored for a long time will appear "dull" and lack luster.
Second, shine a light on the egg to check the size of the "air cell": Place the egg in a dark place and shine a flashlight on it to see the air cell. The smaller the air cell, the fresher the egg.
Third, feel the eggshell's surface; it should be smooth. A rough surface indicates the egg is not fresh.
Fourth, weigh the egg in your hand. For eggs of the same size, the heavier one is the fresher.
Experts remind consumers to also choose eggs from well-known brands when purchasing. It is best to select eggs with a production date. Currently, manufacturers like Deqingyuan mark the production date on the eggshell, so consumers can check this information carefully to pick the freshest eggs. Additionally, when storing eggs in the refrigerator, the production date can help consumers use the eggs that were bought first in a timely manner.