Health effects of salted eggs: How to eat them properly?
Salted eggs are not only beneficial for overall health but also important for maintaining the normal function of body organs and systems.
Salted eggs provide a rich amount of lecithin and B vitamins thanks to the curing process, greatly supporting brain function and vision. However, due to their high sodium and cholesterol content, uncontrolled consumption can put pressure on the cardiovascular system. Understanding their nutritional value will help you enjoy this delicacy in the healthiest way.
1. Surprising nutritional value of salted eggs
Salted eggs (usually duck eggs) are prepared by soaking them in saturated brine or coating them with salted clay for about 30 to 50 days.
The salt osmosis process alters the structure of proteins and fats. The yolk turns dense, firm, and releases a characteristic rich, savory oil. Nutritionally, a salted egg weighing about 73 g provides:
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Energy: 130 kcal
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Fat: 9.6 g
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Carbohydrates: 1 g
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Protein: 9 g
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Calcium: approximately 90 mg
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Lecithin: 2.2 g - 2.8 g Lecithin.
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Iron: 2.5 mg – 2.7 mg
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Magnesium: 13 mg - 16 mg
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Vitamins A, B12, D, and E.
2. What are the health benefits of eating salted eggs?
Many people mistakenly believe that salted egg is just a fun side snack, but in fact, it provides many benefits when consumed properly.
2.1. Good for the brain and nervous system
Salted egg yolk contains abundant lecithin and vivid pigments. Once absorbed by the body, lecithin releases choline—a vital neurotransmitter. It helps improve memory, enhance concentration, and prevent cognitive decline in older adults.
2.2. Helps prevent eye diseases
Salted eggs are very rich in vitamin A and lutein. These compounds act as a blue light filter, protecting the retina from oxidative damage. Consuming salted eggs in moderation helps reduce the risk of cataracts and macular degeneration.
2.3. Provides energy and regenerates red blood cells
The iron and vitamin B12 content in salted eggs is higher than in fresh eggs due to the natural curing process. This is very beneficial for individuals with mild anemia, promoting a rosy complexion and reducing fatigue and dizziness.
2.4. Prevents aging and enhances skin beauty
Vitamin E and antioxidants in salted eggs help protect cell membranes and slow down skin aging. Many studies also show that trace elements in egg yolks support mild liver detoxification.
3. What Are the Side Effects of Overconsuming Salted Eggs?
Despite being nutritious, salted eggs have "drawbacks" if portions are not kept in check:
Extremely high salt content: The soaking process allows salt to penetrate deep into the egg. Excessive salt intake is a direct cause of hypertension, kidney stones, and cardiovascular diseases.
Cholesterol: One salted egg yolk contains a significant amount of cholesterol. People with high blood lipids or atherosclerosis should be especially mindful.
Risk of bacterial infection: If the egg salting process is not hygienic, Salmonella bacteria can enter and cause food poisoning.
Due to its adverse effects, salted eggs are not suitable for people with hypertension or kidney disease. In addition, pregnant women with edema and obese individuals should also avoid this food to reduce water retention and manage blood lipids effectively.
4. How to consume salted eggs healthily
To make the most of the benefits without worrying about side effects, keep these tips handy:
Reasonable dosage: Consume a maximum of only 1 - 2 eggs per week. For the elderly or individuals with underlying health conditions, it is best to limit consumption to egg yolks and discard part of the whites (where most salt is concentrated).
Food combining: Salted eggs should be eaten with green vegetables and potassium-rich fruits (such as bananas and oranges) to help the body eliminate excess sodium more effectively.
Proper preparation: Always boil thoroughly or steam salted eggs before eating. Do not eat undercooked eggs to prevent parasites.
How to choose good eggs: Good-quality salted eggs have a clean, light greenish-white shell with no cracks. When candled under light, the yolk should be bright pink, firm, and free from any unusual odor.