In everyday dietary recommendations, we often hear various nutritional guidance from experts in different fields. Today, we will explore a special recommendation from orthopedic doctors — eating eggs every day.

Why do orthopedic doctors so highly recommend eggs as an everyday food, even urging you to eat them daily? Today, Chief Physician Ma Jun from West China Hospital, Sichuan University, reveals the mystery.

Nutritional value of eggs

Eggs are a nutrient-dense food, containing high-quality protein (approximately 13% content), fats, vitamins, and minerals. Among these, protein is an important constituent of bones and muscles and is essential for maintaining normal physiological functions. The unsaturated fatty acids in the fats help reduce the risk of cardiovascular disease.

Eggs contain a comprehensive range of vitamins and are also rich in minerals such as calcium, phosphorus, iron, zinc, and selenium. Vitamin D and vitamin B12 in particular are crucial for bone health and nervous system function.

Myth debunked: eggs and blood lipids

For a long time, many people have had misunderstandings about eggs, believing that eating more eggs will raise blood lipids and thereby trigger cardiovascular disease. This belief mainly stems from the relatively high cholesterol content in egg yolks. In fact, for most people, consuming eggs in moderation each day (1–2 eggs) does not significantly affect blood cholesterol levels.

A study published in The American Journal of Clinical Nutrition on the impact of a high-egg diet on cardiovascular risk in patients with diabetes (DIABEGG) found that, after controlling for other variables, a high-egg diet did not significantly increase cardiometabolic risk in patients with type 2 diabetes. On the contrary, some participants exhibited trends toward weight loss, improved glycemic control, and optimized lipid profiles.

Eggs and bone density

Eggs have not only had their relationship with blood lipids re-evaluated, but their role in skeletal health has also attracted increasing attention. Researchers at Tongji Medical College, Huazhong University of Science and Technology, reported in the journal Food & Function that eating about two eggs a day can significantly increase bone mineral density, especially in the femur and lumbar spine.

The femur and lumbar vertebrae are not only key sites for supporting body weight but also maintain the body's stability and motor function; osteoporotic fractures are very common at these two locations and have serious consequences. As a nutrient-rich and readily available food, eggs' ability to increase bone mineral density undoubtedly provides new protection for skeletal health.

Best cooking methods

How should eggs be prepared to preserve their nutrients to the greatest extent? Orthopedic doctors recommend that the best cooking methods are plain boiled eggs or poached eggs. Both methods preserve the nutrients in the eggs to the greatest extent while avoiding the addition of excessive fats and salt. Generally, eggs boiled for 6–10 minutes have the best texture, retaining the egg’s tender taste while ensuring the integrity of its nutrients.

Of course, this does not mean that fried or scrambled eggs cannot be eaten. It’s just that, comparatively, these cooking methods may lead to the loss of some nutrients and increase fat intake. For patients with specific conditions such as cholecystitis, excessive fat intake may worsen the condition. Therefore, when choosing an egg cooking method, one should weigh their health status and taste preferences.

In addition, although soft-boiled eggs have a unique texture, because they are not fully cooked they may carry a certain risk of bacterial contamination. Therefore, from a food safety perspective, it is not recommended to consume soft-boiled eggs frequently.

In summary, eating a moderate amount of eggs every day is important for maintaining bone health. Let’s start including eggs in our daily meal plans from today! Don’t forget to like and share so more family and friends can see this useful information~