Yes, cooking egg yolks can destroy some vitamin D, but the loss varies greatly by cooking method, with shorter cooking times and gentler methods like poaching or scrambling retaining the most, while prolonged high-heat cooking (like baking for 40 mins) causes significant losses (up to 61%), though eggs remain a good source regardless.
With regard to cooking, scrambling non-enriched eggs has been indicated to retain approximately 82% of D3 and 84% of 25-D3, while as low as 88% of D3 and 85% of 25-D3 are retained when boiling eggs [12,13].
One large egg yolk contains around 41 IUs of vitamin D, or roughly 5% of the recommended daily value.
Antioxidants are healthy nutrients that protect your body from those harmful free radicals. One study found that boiling, frying, or microwaving can reduce the antioxidant content in eggs. When eggs are heated at high temperatures, such as with frying or processing, the cholesterol can become oxidized.
"The darker your skin, the less vitamin D you make from sunlight exposure." Older persons who are confined indoors, people who are obese, those with known osteoporosis and people with malabsorption disorders like celiac disease or inflammatory bowel disease are also at risk for vitamin D deficiency.
“Check the current USDA label on a carton of eggs and it will show that having that two-egg omelet provides 22 percent of the recommended daily allowance for vitamin D.
So what is different about Japanese eggs? In Japan, extensive measures are taken to ensure that eggs are safe to eat raw, even without breaking the shell. For instance, highly advanced machines are used to clean the eggs, check their quality, sort them by size and package them.
The "555 egg method" is a popular technique for making easy-peel hard-boiled eggs in an Instant Pot or other pressure cooker, involving 5 minutes of high pressure, a 5-minute natural pressure release, and a final 5-minute ice bath to stop cooking and loosen the shell, though results can vary, with some finding it perfect and others needing adjustments.
There's no single "number 1" unhealthy food, but ultra-processed items like sugary drinks, processed meats (bacon, hot dogs), deep-fried foods (fries), and refined snacks (donuts, chips, sugary cereals) consistently top lists due to high sugar, salt, unhealthy fats, and additives linked to obesity, heart disease, and diabetes. These items offer little nutritional value while increasing risks for chronic diseases.
Maximising vitamin D with egg cooking methods
No natural fruits are high in Vitamin D; it's primarily from sunlight, fatty fish, and fortified foods, but some fruits help absorption (avocado, banana) or are fortified (orange juice), while dried figs and apricots offer some benefits, so focus on fortified juices, plant milks, or supplements for D, alongside fruits that support its function.
To quickly increase Vitamin D, combine safe sunlight exposure (10-20 mins daily without sunscreen for lighter skin), taking high-dose Vitamin D3 supplements (consult a doctor first), and eating foods like fatty fish (salmon, tuna), egg yolks, fortified milk/cereals, and sun-exposed mushrooms, ensuring you take supplements with a fat source for better absorption.
2 Table 3 also shows destruction of vitamin D 3 in high temperature cooking conditions. What stands out in the Table 3 is the amount of destruction of the vitamin D 3 in higher temperatures (160 °C) being about twice more than the low temperature cooking process.
Sources include:
Keeping Hard-Boiled Eggs Fresh
For maximum freshness, leave them in their shells until you're ready to eat or prepare. The shell will help to protect the egg from bacteria, and can help prevent them from absorbing odors from other foods in your refrigerator.
It raises good HDL while keeping LDL in check. 🔥 Testosterone boost → If you're eating whole eggs, you're getting vitamin D & healthy fats—critical for hormone production & performance.
Yes, most experts recommend bringing water to a full boil first, then gently lowering cold eggs into the hot water to start the timer; this method leads to easier peeling and more consistent timing than starting eggs in cold water. The sudden temperature change shocks cold eggs, helping them release from the shell better, while starting in cold water can cause uneven cooking and cracking, though some prefer the slow start for gentle cooking, but boiling first offers better control and results.
Chickens and other live poultry can carry Salmonella bacteria. These germs can spread from the birds to their eggs. If you eat raw or undercooked eggs, you can get sick. Always handle and cook eggs properly to prevent illness.
To prevent problems with bacteria, we refrigerate our eggs after they are processed. But outside the U.S., most countries leave that protective cuticle intact. They also employ other methods to ward against salmonella, like vaccinating hens and packing and selling eggs near where they are laid.
Based on a comparison of 165 countries in 2021, China ranked the highest in egg consumption with 31,320 kt followed by India and USA. On the other end of the scale was South Sudan with 0.424 kt, Guyana with 1.00 kt and Seychelles with 1.00 kt.
Possible symptoms include:
The highest level of vitamin D was found in salmon which is also the finfish with the highest fat level. Vitamin D may be somewhat proportional to the fat content since flatfish have a fat content of about 34% of salmon and a vitamin D level of ~21% of salmon.
The healthiest breakfast you can eat is full of whole foods. The best whole foods for breakfast include berries, fresh fruit, whole grain cereals, vegetables, egg whites, tofu, beans, nuts and seeds. The best breakfasts for weight loss though often excludes nuts and seeds as they are calorie-dense.