Eggs are a high-quality source of protein for the body, but the yolk is often misunderstood and discarded due to cholesterol. In fact, egg yolk is the core of egg nutrition, and scientific consumption can unlock its health value. Does eating egg yolks really raise cholesterol? How many eggs can special groups such as high three patients and pregnant women eat every day? How to eat eggs to better preserve their nutritional value? Zhai Fengying, former Executive Vice Chairman and Secretary General of the Chinese Nutrition Society, Zhu Dazhou, a researcher at the Institute of Food and Nutrition Development of the Ministry of Agriculture and Rural Affairs, Zhu Yi, Associate Professor of China Agricultural University, and Li Ying, Director of the Nutrition Department of Xuanwu Hospital of Capital Medical University, provided relevant answers. Egg yolk: an irreplaceable core nutrient. Egg yolk is a high-quality protein that is easily absorbed by the human body. Zhai Fengying introduced that the protein content of egg yolk (15.2g/100g) is higher than that of egg white (11.6g/100g), and it contains all 8 essential amino acids for the human body, with a bioavailability rate of up to 98%. Egg yolks are rich in choline content. Li Ying said, "Every 100 grams of egg yolk contains 680 milligrams of choline, and one egg yolk can meet 35% of an adult's daily requirement. Choline is the key to synthesizing neurotransmitters and plays a crucial role in fetal brain development, cognitive development in children, and delaying cognitive decline in the elderly. In addition, choline can also promote lipid metabolism and prevent the formation of atherosclerosis. Zhai Fengying added, "Choline plays a key role in lipid metabolism, helping to prevent fat accumulation in the liver, reduce the risk of non-alcoholic fatty liver disease, and maintain liver health. Egg yolks are rich in fat soluble vitamins. Zhu Dazhou mentioned that the vitamins A, D, E, and B vitamins (folate, B12) in eggs are almost entirely present in the yolk. Therefore, egg white cannot replace the nutrition of egg yolk. If egg yolk is discarded, it is equivalent to only eating protein and giving up most vitamins, minerals, and bioactive substances. Breaking the cholesterol "panic": the "bidirectional regulation" effect of phospholipids. Li Ying said, "In fact, cholesterol in the blood comes from two sources. The main source is endogenous cholesterol, which is mainly synthesized by ourselves and accounts for 70% -80%; while exogenous cholesterol, which is the cholesterol we consume in food, accounts for only 20% -30%. Therefore, the synthesized cholesterol has a greater impact on blood lipids and blood cholesterol." Although egg yolk cholesterol content is high (about 1510mg/100g), phospholipids can balance its effects to some extent through the following functions - emulsification: breaking down cholesterol into small particles and reducing vascular deposition; Metabolic regulation: Enhance "good cholesterol" (high-density lipoprotein) and promote low-density lipoprotein metabolism; Assist in cholesterol excretion: promote the excretion of cholesterol with bile from the body. Zhai Fengying introduced that the "Dietary Guidelines for Chinese Residents" do not set an upper limit on the daily intake of cholesterol for healthy individuals. Healthy people should consume 1-2 whole eggs per day, along with vegetables, fruits, and whole grains, so they don't have to worry too much about overeating cholesterol. Recommendation for daily egg intake for special populations: For patients with hyperlipidemia/cardiovascular disease, cholesterol intake should be controlled, and it is recommended to consume ≤ 1 egg yolk per day and regularly monitor blood lipids; Pregnant women, 2-3 eggs per day, supplementing choline to promote fetal neural development; Elderly people can eat 2 egg whites and 1 egg yolk daily to prevent cognitive decline. Scientific cooking: The "golden 8 minutes" for nutrient retention. Overheating eggs can lose nutrients, while insufficient heating may allow anti nutritional factors to remain inside, affecting digestion and absorption. Zhu Yi said, "Boiling eggs for 8 minutes is the balance point between nutrition and safety. When the water boils, reduce the heat and boil the eggs for 8 minutes to inactivate anti nutritional factors (such as trypsin inhibitors) while retaining more than 90% of vitamins. At this time, the egg yolk is not excessively heated, which not only retains the taste of the soft core, but also has almost no oxidation of cholesterol and is relatively healthy." Regarding the safety risks of soft core eggs, it mainly refers to the possibility of infection with Salmonella. If you want to eat soft core eggs, you should pay attention to choosing high-quality eggs without Salmonella and pay attention to the shelf life; Wash hands thoroughly before and after preparing and consuming eggs to avoid cross contamination. Eating eggs safely: avoiding the risk of Salmonella. Zhu Dazhou introduced that eggs are easily infected with Salmonella through feces or the environment. After being infected with Salmonella, mild cases may experience nausea, vomiting, abdominal pain, and cramping symptoms. For infants, young children, elderly people, and those with weaker immunity, Salmonella infection may lead to bacteremia, which seriously endangers human health. The key to avoiding Salmonella infection is to refrigerate and store eggs at home, heat them thoroughly before consumption, and wash hands correctly after touching the eggshell. Zhai Fengying said, "Eggs are the most nutritionally complete food in nature. Only by scientifically understanding the value of egg yolks can we make the most of every bite of an egg." Eating eggs can follow the principle of "three balances," which is quantity balance: healthy people have one whole egg per day, and special people adjust it according to their needs; Dietary balance: pairing with vegetables and whole grains (dietary fiber helps with cholesterol metabolism); Cooking balance: Recommend steaming and stewing eggs with less oil and salt. (New Society)