4 ways to cook eggs without losing nutrients

Some vitamins and nutrients in eggs are sensitive to temperature. Therefore, cooking eggs at high temperatures or for too long can reduce the amount of these vitamins, even creating harmful compounds, according to the health website Medical News Today (UK).

Boiled eggs should not be boiled for too long because it can cause loss of nutrients.

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To retain maximum nutritional content in eggs, everyone should apply the following egg processing methods:

Blanch with hot water

Poaching involves cooking eggs in water heated to between 160°F and 170°F, just below the boiling point. This slow, gentle cooking method helps retain heat-sensitive vitamins like B12 and folate. Poaching eggs without any added fat is great for heart health.

To poach an egg, first heat water to 71°C to 82°C, stir the water gently with a spoon to create a swirl, then crack the egg into the center of the pot. Cook the egg for about 3-4 minutes until the white is set, while the yolk is still slightly runny. This method retains nutrients while giving the egg a smooth texture and rich flavor.

Boil eggs

Boiling is probably the simplest way to prepare eggs, and it also helps retain nutrients very effectively. Hard-boiled eggs take about 9-12 minutes, while soft-boiled eggs only take 4-6 minutes.

Avoid overcooking the egg as this can cause a green ring to form around the yolk. This green ring is caused by the buildup of ferrous sulfide, which is not toxic but is a sign that the egg has lost its nutrients. To prevent overcooking, remove the egg immediately after boiling and place it in ice water.

Beaten eggs

After beating the eggs, the cook will pour the eggs into the pan and quickly fry the eggs. When frying this way, the heat should be low to medium. High heat will destroy vitamins and make the eggs tough. The best way is to put the eggs in a non-stick pan at medium heat, stir constantly until the eggs are just cooked and should not be overcooked.

Steamed eggs

Steaming is a gentle cooking method that retains moisture and vitamins. Eggs are placed in a steamer, not in direct contact with water, helping them cook evenly and not overcook.

Additionally, steam makes the eggshell easier to peel because the membrane comes off easily. Because indirect heat is used, the egg is not damaged by excessive heat, according to Medical News Today.

Source: https://thanhnien.vn/4-cach-lam-chin-trung-ma-khong-mat-chat-dinh-duong-185250417003322266.htm