Ba thực phẩm kết hợp với trứng giảm mỡ máu, giúp tim khỏe

Eggs combined with tomatoes can protect cardiovascular health, spinach helps maintain healthy eyes and prevent anemia, and shiitake mushrooms lower cholesterol.

Thanks to their abundance of protein, vitamins, and minerals, eggs are considered a "perfect food" and essential in a daily diet. However, many people don't know that the nutritional value of eggs is significantly increased when combined with other ingredients instead of being eaten alone. From protecting cardiovascular health to caring for eye and bone health, the three combinations below will help eggs even more effectively.

Eggs and Tomatoes: Antioxidant and Cardiovascular Protection

Image: Epicurious

Lycopene – the main antioxidant in tomatoes – is better absorbed by the body when eaten with fat. The natural fat in eggs supports lycopene absorption, enhancing its anti-aging effects, preventing cell damage, and protecting cardiovascular health.

According to Seoul Bundang University Hospital, lycopene helps prevent prostate cancer, breast cancer, and gastrointestinal cancer. Tomatoes are also rich in vitamin P, which helps lower blood pressure and has a positive effect in preventing hypertension and vascular disease. In particular, lycopene in tomatoes inhibits free radicals, preventing aging. It also promotes collagen production, improves skin elasticity, and prevents dark spots and freckles.

A single tomato contains only 35 kcal, is rich in water and fiber, and supports weight loss, energy recovery, hangover relief, and sodium elimination. Dishes like scrambled eggs with tomatoes or scrambled eggs with tomatoes are not only delicious but also offer optimal nutritional benefits.

Eggs and Spinach: Protecting Eyes, Preventing Anemia

Photo: Bonappetit

Spinach is ranked among the "Top 10 Superfoods in the World" by the World Health Organization (WHO), Time magazine, and the Harvard School of Public Health, and is known as the "king of vegetables" due to its high nutritional value. In particular, spinach is rich in lutein and zeaxanthin – two important components that help protect eye health. Both are fat-soluble, so when eaten with the natural fats in eggs, the body absorbs them much better.

In addition, the abundant iron and folate in spinach, combined with the protein in eggs, support blood formation and prevent anemia. Adding spinach to dishes like omelets, fried eggs, or scrambled eggs will help balance nutrition optimally, making it an easy combination to incorporate into daily meals.

Eggs and Mushrooms: Improve Bone Health, Lower Cholesterol

Photo: Food52

Mushrooms are rich in vitamin D, which helps the body absorb calcium. When combined with calcium and protein from eggs, they have a synergistic effect in maintaining bone and muscle health. In particular, shiitake mushrooms are considered an excellent ingredient for vascular health. Compounds in shiitake mushrooms such as eritadenine, linolenic acid, and vitamin E help lower LDL (bad cholesterol) and increase HDL (good cholesterol). The American Heart Association once ranked shiitake mushrooms as a top food for cardiovascular health.

A study in the Journal of the Korean Society of Food Science and Nutrition showed that the test group using shiitake mushroom tea for 12 weeks significantly reduced LDL, triglyceride, and total cholesterol levels. The stem of the shiitake mushroom, often discarded, contains four times more fiber than the cap, effectively removing waste products from blood vessels. Furthermore, because eritadenine is water-soluble, its absorption is further enhanced when brewed as tea.