Eggs are a common food in our lives, and improper consumption can have adverse effects on our health. In daily life, we should pay attention to the following misconceptions.
Misconception 1: The darker the eggshell, the higher the nutritional value
Many people only choose red-shelled eggs, claiming they are more nutritious, but this is not the case. The color of the eggshell is mainly determined by a substance called "porphyrin," which has no nutritional value. Analysis shows that the nutritional value of an egg depends on the nutritional structure of the chicken's diet.To evaluate the quality of the egg white, the main factor is the protein content in the albumen. From a sensory perspective, the thicker the albumen, the higher the protein content and the better the quality of the egg white.The color of the yolk can range from light yellow to orange-yellow. The color of the yolk is related to the pigments it contains. The main pigments in the yolk include lutein, zeaxanthin, luteolin, carotene, and riboflavin. The depth of the yolk color usually only indicates the amount of pigments present. Some pigments, such as lutein and carotene, can be converted into vitamin A in the body. Therefore, under normal circumstances, eggs with darker yolks are slightly more nutritious.Misconception 2: All methods of eating eggs provide the same nutrition
Eggs can be prepared in various ways, such as boiling, steaming, frying, and scrambling. In terms of nutrient absorption and digestibility, boiled and steamed eggs have a rate of 100%, lightly fried eggs 98%, scrambled eggs 97%, poached eggs 92.5%, hard-fried eggs 81.1%, and raw eggs 30%-50%. It is clear that boiling and steaming are the best methods for eating eggs.Misconception 3: Adding MSG to scrambled eggs makes them taste better
Eggs themselves contain a large amount of glutamic acid and a certain amount of sodium chloride. When heated, these two substances form a new compound—monosodium glutamate, which is the main component of MSG and has a pure umami flavor. If MSG is added to scrambled eggs, the umami flavor produced by the decomposition of MSG will destroy the natural umami flavor of the eggs themselves. Therefore, it is not advisable to add MSG when scrambling eggs.Misconception 4: The longer you boil an egg, the better
To prevent the eggshell from cracking during cooking, wash the egg and soak it in a pot of water for one minute, then bring to a boil over low heat. After it boils, simmer for 8 minutes. Do not cook for too long, otherwise, the ferrous ions in the yolk will react chemically with sulfide ions to form a brown precipitate of ferrous sulfide, which hinders the body's absorption of iron.If an egg is boiled for too long, the ferrous ions in the yolk combine with sulfide ions in the albumen to form insoluble ferrous sulfide, which is difficult to absorb. If a fried egg is overcooked, the edges will be burnt, and the high-molecular-weight proteins in the egg white will be converted into low-molecular-weight amino acids. These amino acids can often form harmful chemical substances to human health at high temperatures.Misconception 5: Eating eggs with soy milk is highly nutritious
It is a habit for many people to eat an egg with soy milk in the morning, or to beat an egg into the soy milk to cook it. Soy milk is mild and sweet in nature and contains many nutrients such as plant protein, fat, carbohydrates, vitamins, and minerals, and has a good nourishing effect when consumed alone. However, it contains a special substance called trypsin inhibitor, which combines with the ovalbumin in the egg white, causing a loss of nutrients and reducing the nutritional value of both.Misconception 6: "Functional eggs" are better than ordinary eggs
With the development of science and technology, various "functional eggs" rich in zinc, iodine, selenium, calcium, etc., have appeared. In fact, not everyone is suitable for functional eggs. Because not everyone is deficient in the nutrients contained in functional eggs. Therefore, consumers should be targeted when choosing functional eggs, supplementing what is lacking, and avoid盲目 supplementation.Misconception 7: The elderly should avoid eating eggs
Because eggs contain relatively high cholesterol, there has long been a saying that the elderly should avoid eating them. In recent years, scientific experiments have proven that this statement is unfounded.The yolk contains relatively rich lecithin, which is a powerful emulsifier that can make cholesterol and fat particles extremely fine, allowing them to pass through the blood vessel wall smoothly and be fully utilized by cells, thereby reducing cholesterol in the blood. Moreover, the lecithin in the yolk is digested and releases choline, which enters the blood and then synthesizes acetylcholine, a main substance of neurotransmitters, which can improve brain function and enhance memory.Misconception 8: The more eggs a new mother eats, the better
During childbirth, a new mother experiences great physical exertion, weakened digestive and absorption functions, and reduced liver detoxification functions. Eating a large amount of eggs will increase the burden on the liver and kidneys, causing adverse consequences. Consuming too much protein can also produce a large amount of ammonia, phenol, and other chemical substances in the intestines, which are very toxic to the human body. It can easily lead to symptoms such as abdominal bloating, dizziness, limb weakness, and coma, causing "protein poisoning syndrome." The intake of protein should be calculated based on the body's digestion and absorption of protein. Under normal circumstances, a new mother should eat about 3 eggs a day.Misconception 9: Raw eggs are more nutritious
Some people believe that eating raw eggs has the effect of moistening the lungs and throat. In fact, eating raw eggs is not only unhygienic and can easily cause bacterial infections, but it is also not more nutritious. Raw eggs contain avidin, which affects the absorption of biotin in food, and can easily lead to "biotin deficiency syndrome" such as loss of appetite, general weakness, muscle pain, skin inflammation, and eyebrow loss. The protein structure of raw eggs is dense and contains trypsin inhibitor, so a large part of it cannot be absorbed by the human body. Only the protein after cooking becomes soft and is more beneficial for human digestion and absorption.In addition, raw eggs have a special fishy smell, which can also inhibit the central nervous system, reducing the secretion of digestive juices such as saliva, gastric juice, and intestinal juice, leading to loss of appetite and indigestion. Therefore, eggs should be cooked at high temperature before eating, and do not eat undercooked eggs.Misconception 10: Cooking eggs with sugar
In many places, there is a habit of eating sugar water poached eggs. In fact, cooking eggs with sugar will cause the amino acids in the egg protein to form a compound with fructose-lysine. This substance is not easily absorbed by the human body and can have adverse effects on health.