Consuming eggs hard-boiled increases protein absorption, reduces the risk of Salmonella infection, and helps prevent hair loss caused by biotin deficiency.
In particular, the protein absorption rate of hard-boiled eggs is much higher than that of raw eggs, making it effective for muscle building and maintenance. When heated above 75℃, Salmonella bacteria are killed, allowing for safe consumption.
Soft-boiled eggs may be tasty, but they have drawbacks such as reduced protein absorption, risk of Salmonella infection, and increased risk of hair loss. For health reasons, it is recommended to consume them hard-boiled.
Does everyone love boiled eggs? Do you prefer soft-boiled or hard-boiled? Soft-boiled and hard-boiled, which change depending on the cooking time… But in reality, eating eggs hard-boiled is better for your health. Let's find out why.
Benefits of Hard-Boiled Eggs
1. Higher Protein Absorption Rate
Eggs are a high-protein food. However, if they are not cooked properly, protein absorption is said to decrease. According to a Yale University research team, the protein absorption rate of hard-boiled eggs reaches 91%, while that of raw eggs is only 52%.
Hard-boiled eggs eliminate substances that interfere with the action of 'trypsin', a protein-digesting enzyme, thereby increasing protein absorption. Sufficient protein intake helps in muscle building and maintenance, so if you want to supplement protein, it's better to cook it properly, right?
2. Reduced Risk of Salmonella Infection
There is always a risk of Salmonella infection in eggs. Salmonella infection can cause gastrointestinal symptoms such as abdominal pain, diarrhea, and vomiting. However, heating eggs at a high temperature of 75℃ (167℉) or higher for 1 minute or more kills Salmonella bacteria. Salmonella bacteria can also be present on the eggshell, so it is important to wash your hands thoroughly with soap or detergent after handling eggs.
The Ministry of Food and Drug Safety recommends heating eggs until the center temperature reaches 75℃ (167℉) and the yolk and white become firm for 1 minute or more. In particular, high-risk groups such as pregnant women, infants, and the elderly should avoid soft-boiled eggs as much as possible.
3. Prevention of Biotin Deficiency
Egg whites contain a substance called avidin. Avidin can interfere with biotin absorption in the body and cause hair loss. However, when eggs are fully cooked, avidin is inactivated, increasing biotin absorption.
Biotin (Vitamin B7) Involved in the production of keratin protein, the main component of hair
Many people may not have thought that it could affect hair loss, but if you are experiencing hair loss or are worried about it in the future, it's best to avoid soft-boiled eggs.
The reason why many people usually eat eggs soft-boiled is probably because of the soft, non-dry yolk and its unique nutty flavor… But if you choose soft-boiled, you will face the three disadvantages mentioned above: decreased protein absorption, Salmonella infection, and hair loss risk. So, if you want to sacrifice a little taste and prioritize your health, how about eating hard-boiled instead of soft-boiled?
How to Consume Hard-Boiled Eggs
If you boil hard-boiled eggs the day before, you can easily consume them for a quick breakfast. Eating them with lukewarm water can minimize stomach lining irritation on an empty stomach, and it is said to promote digestion.
It is said that you don't have to worry about cholesterol if you eat 1-2 eggs a day. Apparently, the liver produces more cholesterol than what you consume, and not eating it through food can actually lead to an increase in cholesterol.
Eggs are called a complete food due to their diverse nutrients, but since they are an animal product, they lack vitamin C. Eating them with vegetables and fruits can provide a balanced nutritional intake.