Expert: There's a special way to cook eggs that's especially nutritious

Microwaving eggs is one of the healthiest ways to cook them, says a nutritionist. It's a cooking technique that offers many benefits, helping you absorb more nutrients.

Microwaved eggs can be particularly nutritious, says dietitian Angel Luk, from the College of Dietetics of British Columbia (Canada), a member of the Dietitian Association of Canada, according to the health news site Health Digest.

And here, nutritionist Angel Luk explains why:

Eggs are a familiar and nutritious food.

Photo: AI

Shorter cooking time for better nutrient retention

When asked why microwaving eggs is a popular healthy cooking method, Luk replied: Eggs contain heat-sensitive nutrients, including vitamins A, E, and carotenoids. Microwaving cooking times are typically shorter, so in theory, this method should retain more nutrients than longer cooking times using other methods. A 2014 study published in the Journal of Food Chemistry found that the longer eggs were cooked, the less vitamin D3 was retained. This is important, because eating eggs is one of the ways to supplement the body's necessary vitamin D3.

Experiments have shown that relatively short cooking methods such as boiling and frying eggs can retain up to 88% of vitamin D3. In contrast, baking eggs for 40 minutes only retains 39-45% of vitamin D3, about half that of short cooking methods.

Microwaving eggs is even faster, so more vitamin D3 is retained. Other nutrients may also be more intact, according to Health Digest.

Microwaved eggs can be especially nutritious

Photo: AI

Frying eggs in the microwave requires less oil

Another advantage of microwaving eggs, Luk notes: Less oil can be used because a light spray of the microwaved egg dish is all it takes, whereas frying eggs requires more oil.

Additionally, she recommends double-checking to make sure the eggs are fully cooked, as microwaves can cook food unevenly.

To make a sunny-side-up egg in the microwave, place the egg on a microwave-safe plate and poke a few holes in the yolk to prevent explosions. Then microwave the egg on high for 30 to 40 seconds. Check to see if it's done. If it's not done, flip the egg and microwave it in 10-second increments until it's done. To help distribute the heat evenly, sprinkle some salt on the bottom of the plate. Salt helps absorb microwave energy, Luk notes.

Eggs can also be beaten with diced bell peppers, chopped spinach, shredded carrots, fully cooked diced or shredded lean meat, or sprinkled with a little cheese to make an omelet.

To be safe, never cook eggs in their shells in the microwave, Luk notes. As the eggshell heats up, the pressure inside increases. As a result, the eggshell can explode, which can be dangerous, including causing injury to the face or eyes.

Photo: AI Cooking eggs in the microwave is even faster, so more vitamin D3 can be retained. Other nutrients can also be kept more intact.

Thien Lan

Source: https://thanhnien.vn/chuyen-gia-co-mot-cach-nau-trung-dac-biet-bo-duong-185250718220854171.htm