Unlocking the health secrets of soft-boiled eggs

Soft-boiled eggs are a healthier alternative to those cooked hard. They are easier to digest, and our bodies better absorb the nutrients they contain. Here's how to prepare the perfect soft-boiled egg and avoid the risk of salmonella infection.

The key aspect is choosing fresh eggs. Always try to select the highest-quality ones. When shopping at the store, it is worth paying attention to the "0" or "1" labels on the packaging. The "0" label indicates that the egg comes from organic farming, while "1" means it comes from free-range chickens. Good-quality eggs are usually small or medium-sized.

Eggs are a rich source of healthy fats, including omega-3 fatty acids, which benefit heart health. They also contain vitamin D, B vitamins, iron, phosphorus, and selenium. Some of these nutrients are better absorbed when we eat soft-boiled eggs. Studies have shown that cooking eggs for over 7 minutes can strip them of about half their nutritional properties.

Soft-boiled eggs are also easier to digest. On the other hand, hard-boiled eggs may cause abdominal pain, burping, or bloating. Moreover, soft-boiled eggs typically have fewer calories than hard-boiled eggs, which can benefit people watching their diets. Importantly, lecithin prevents the absorption of so-called bad cholesterol and is not destroyed in a soft-boiled egg.

It's worth noting that lutein—a compound that supports vision and is present in eggs—is very sensitive to high temperatures. Therefore, the largest deposits of it are found in raw eggs (in soft-boiled eggs, these amounts are smaller). Additionally, studies indicate that regular consumption of soft-boiled eggs does not contribute to an increased risk of cardiovascular disease in healthy individuals.

Before cooking, remove the eggs from the fridge to allow them to reach room temperature. This will prevent them from cracking when put into boiling water. Then, pour enough water into a medium-sized pot to cover the eggs. Add a pinch of salt and a few drops of lemon juice - this will help prevent shell cracking. Bring the water to a boil over high heat.

Once the water boils, gently place the eggs into the pot, ensuring they do not hit each other. Depending on the size of the eggs, cook them from 3.5 minutes (for eggs marked as S) to 5.5 minutes (for eggs marked as L). After this time, remove the eggs from the water using a slotted spoon and place them in cold water for a few seconds to stop cooking. When the eggs have cooled down, gently peel the shell - the white should be slightly set and the yolk runny.

Salmonella is destroyed at a cooking temperature above 65 degrees Celsius. To kill the bacteria by cooking eggs in water at this temperature takes about 4 minutes. Meanwhile, in boiling water, salmonella dies within a few seconds. As consumers, we cannot recognize which eggs are contaminated with salmonella. Therefore, it is worth remembering to scald the eggshell before using it, for example, when preparing mayonnaise or creams.