August 7, 2026

 

 Which of these healthiest?  A

Which of the above most dangerous? C

How many should I limit myself to? May be 1/2-1 per day of whole egg. Personally, I limit myself to 2 eggs a week. I am aware as I age, I need good quality and quantity of protein.  

 Why not soft boiled? Because egg in Malaysia may be risky of Salmonellosis. Hard boiled will kill the germ.

Why not fried? Because of formation of free radicals which is likely one of the main cause of egg risk associated with formation of free radicals that might lead to heart diseases, and low grade inflammation, and its associated risk.  Besides additional oil also increases body fat, LDL cholesterol.

 

Health benefit of eating egg: When it comes to cognitive decline and Alzheimer’s disease, eating egg is good. Mechanism likely related to Omega 3 DHA and Choline in egg protects.

The down side of eating too much egg, big data science show additional egg consumed per day was linked to a 13% higher risk of cancer mortality. This risk profile shifts into a linear upward trend once consumption surpasses 0.5 eggs per day. Possible mechanism related to production of Heterocyclic Amines during high heat cooking and also overabundance of choline which gut microbiota metabolize to Trimethylamin (TMA) which later liver changes TMA to TMAO which is linked to chronic systemic inflammation, tumor growth and cancer formation.

 

 What do I use to boost my protein, and choline intake?

 

• Soybeans and Edamame (The Plant Powerhouse)
• Choline Content: 107 mg per half-cup of cooked soybeans.
• Mortality Benefit: Replacing just 3% of daily animal protein with plant proteins like soy reduces premature death risks by 10% to 20%. Soy provides rich amounts of fermentable fibers and isoflavones, which lower systemic inflammation and protect the cardiovascular system.
• Cruciferous Vegetables (Broccoli, Cauliflower, Brussels Sprouts)
• Choline Content: ~31 mg to 45 mg per cooked cup.
• Mortality Benefit: These vegetables are rich in glucosinolates, compounds that break down into cancer-fighting isothiocyanates. They support liver detoxification while providing a steady supply of brain-essential choline without any associated oncological risk. 
  Toasted Wheat Germ
• Choline Content: 50 mg per just 2 tablespoons.
• Mortality Benefit: Wheat germ is a dense source of Vitamin E and fiber. It provides a clean, nutrient-dense boost to morning meals without the saturated fats or dietary cholesterol of animal products. [1, 2]
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• Shiitake Mushrooms
• Choline Content: 58 mg per half-cup cooked.
• Mortality Benefit: Clinical studies show that consuming shiitake mushrooms reduces dangerous inflammatory markers like C-reactive protein (CRP), shifting the body away from the chronic inflammatory state that encourages malignancy

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