Eggs look ordinary, but their nutrition is actually very rich. Eating enough eggs every week will help prolong life, reduce the risk of cardiovascular disease death, and reduce the risk of diabetes and hypertension. How to eat more nutritious eggs? Have you been hit by the 5 health misconceptions of eating eggs? Eating enough eggs every week can help you live longer. Eggs are easy to obtain, convenient to consume, and rich in high-quality protein, lecithin, various vitamins, minerals, and other nutrients. On January 17, 2025, a study published in the journal Nutrients showed that eating 1-6 eggs per week can help extend the lifespan of elderly people and reduce the risk of cardiovascular disease mortality. Compared with those who do not eat eggs, those who eat 1-6 eggs per week have a 29% lower risk of cardiovascular disease mortality and a 15% lower risk of all-cause mortality. Even for participants with abnormal blood lipids, the risk of cardiovascular disease mortality can be reduced by 27%. In 2023, a research team from Boston University in the United States published a study on Nutrition, which showed that if you ingest more than 5 eggs a week, the risk of type 2 diabetes and hypertension will be reduced by 28% and 32% respectively. If the intake of dietary fiber, fish and whole grains is increased at the same time, the risk of type 2 diabetes will be reduced by 26%~29%; Ensuring the intake of dairy products, fruits, and vegetables can reduce the incidence of hypertension by 25% to 41%. At present, the "Chinese Dietary Guidelines for Residents (2022)" suggest that the general adult population can consume 300-350 grams of eggs per week, and it is reasonable for healthy individuals to eat one whole egg per day. How to eat more nutritious eggs? Boiled eggs are delicious and healthy. They have a light taste and do not require additional oil or salt. They retain nutrients comprehensively and are easy to digest and absorb, making them a delicious and healthy dish. Boiling eggs for too long can cause excessive protein coagulation and oxidation of cholesterol and fatty acids. It is recommended to boil water and then simmer on low heat for 5 minutes. Egg soup, steamed egg custard, and boiled eggs are also good ways to eat, but it is not recommended to eat fried eggs frequently. Compared to boiling, steaming, and stir frying, frying causes more severe damage to the nutritional value of eggs. In addition, frying eggs requires oil and can easily lead to excessive fat intake, so it is recommended to eat less fried eggs. Breakfast is the "best time" to eat eggs. On one hand, after a night of sleep, the body needs to replenish nutrients, and eggs can quickly replenish the nutrients consumed. On the other hand, eating eggs in the morning results in lower calorie intake throughout the day, which is beneficial for weight control. How do special groups eat eggs? For individuals with hypercholesterolemia, coronary heart disease, cerebrovascular disease, and high-risk groups, although cholesterol intake needs to be restricted, it is not necessary to completely reject eggs. They can eat one egg every other day. During the recovery period of the disease, when the intake of other animal based foods is insufficient, patients can eat 1-2 eggs per day. Children and adolescents in their growth and development period, pregnant women, lactating women, and fitness enthusiasts can eat 1-2 eggs per day. 5 health misconceptions about eating eggs. I hope you haven't been fooled by any of them. Are eggs a byproduct? The statement that eggs belong to organic matter is mainly due to the fact that some people may experience allergic symptoms after consuming eggs. Therefore, as long as you are not allergic to eggs, you can consume eggs normally. Do I have to throw away the yolk when eating eggs? Some people think that egg yolks have high cholesterol content, so they cannot be eaten. However, for healthy individuals, there is no need to discard egg yolks when eating eggs. The nutritional benefits of eating one whole egg per day far outweigh its impact on cholesterol. Can eggs be eaten raw? It is not recommended to consume raw eggs. Studies have shown that approximately 10% of fresh eggs carry pathogenic bacteria, mold, or parasitic eggs, such as Salmonella. If you really like to eat soft boiled eggs and other foods, it is best to choose raw eggs. Can't eggs and soybean milk be eaten together? This statement is wrong. When eggs and soybean milk are eaten together, the nutrition will be more balanced. Can postoperative patients not eat eggs? Eggs are rich in nutrients, light and easy to digest, and can provide protein and other nutrients for postoperative patients, helping to restore their health. Therefore, postoperative patients can consume eggs. Egg nutrition tips: 1. Research published in Nutrients shows that eating 1-6 eggs per week can help extend the lifespan of elderly people and reduce the risk of cardiovascular disease mortality; The risk of type 2 diabetes and hypertension was reduced by 28% and 32% respectively when consuming ≥ 5 eggs per week. At present, the "Chinese Dietary Guidelines for Residents (2022)" suggest that the general adult population can consume 300-350 grams of eggs per week, and it is reasonable for healthy individuals to eat one whole egg per day. 3. Boiled eggs are delicious and healthy, and breakfast is the "best time" to eat eggs. 4. It is not recommended to consume raw eggs. If you really like to eat soft boiled eggs and other foods, it is best to choose raw eggs. 5. Egg and soybean milk are more balanced in nutrition.