Boiled eggs are often referred to as a "powerhouse of food" or "superfood" because they are very nutritious and can benefit your health. Boiled eggs are a healthier option than fried eggs, and they can be a good choice for those looking to boost their immunity or lose weight. Boiled eggs are a good source of nutrients such as vitamin A, folate, vitamin B5, vitamin B12, vitamin D, iron, carotenoids, phosphorus, selenium, and zinc. These nutrients make boiled eggs very nutritious and explain why they are sometimes referred to as superfoods. You can start your day by boiling eggs and adding them to your breakfast in various ways, such as poached, scrambled, or in an omelet.
According to Shivani Bavalekar, a Senior Executive Nutritionist at Cloudnine Group of Hospitals, one boiled egg contains 78 calories, 1 gram of carbohydrate, 6 grams of protein, 9 grams of fat, and 187 milligrams of cholesterol. These nutrients provide various health benefits when consumed as part of a balanced diet. Some potential benefits of eating boiled eggs include the following:
Contains Healthy Fats
Boiled eggs contain healthy fats, also known as monounsaturated and polyunsaturated fats. These fats are known to be beneficial for heart health and can help reduce the risk of heart disease when consumed in moderation as part of a balanced diet. Monounsaturated and polyunsaturated fats can also help protect organs and keep the body warm. However, it's important to note that eggs are also high in saturated fat, which can raise LDL ("bad") cholesterol levels and increase the risk of heart disease if consumed in excess.
Boosts Immunity
It is a good source of vitamins B6 and B12, as well as zinc. These nutrients can contribute to a healthy immune system and help the body fight off infections such as the flu and the common cold. Vitamin B6 plays a role in immune function by helping the body produce antibodies, while vitamin B12 helps to maintain the health of nerve cells and red blood cells, which are important for a strong immune system. Zinc is also important for immune function, as it helps the body produce white blood cells and antibodies, which help to fight off infections. In addition to these nutrients, eggs are also a good source of vitamin D, which may help to boost the immune system.
Keeps Bones Strong
Eggs are a good source of vitamin D, which is important for bone health. Vitamin D helps the body absorb calcium, a mineral that is essential for strong bones. Adequate vitamin D intake can help prevent osteoporosis, which causes bones to become weak and brittle. It's important to consume a diet that includes a variety of foods rich in vitamin D, including eggs, fatty fish, and fortified foods, to support bone health.
Aid Weight Loss
Eggs can be a helpful food for weight loss because they are low in calories and high in protein. Protein is an important nutrient that helps keep you feeling full and satisfied, supporting weight loss efforts. The protein in eggs is also high quality, meaning it contains all nine essential amino acids that the body needs but cannot produce on its own. In addition to protein, eggs also have several other nutrients that can support weight loss, such as choline, which helps regulate metabolism. However, it's important to remember that weight loss is a complex process that depends on various factors, including diet, exercise, and lifestyle.
Promotes Healthy Brain
Eggs are a good source of omega-3 fatty acids and choline, which can benefit brain health. Omega-3 fatty acids are polyunsaturated fat that has been shown to impact brain health and cognitive function positively. They may help to reduce inflammation in the brain, improve memory, and enhance learning and problem-solving skills. Choline is a nutrient that plays a role in brain development and function, and it has been shown to help improve memory and cognitive performance. In addition to omega-3s and choline, eggs are a good source of other nutrients that may support brain health, such as vitamin B12, which helps maintain the health of nerve cells and red blood cells, and folate, which is important for brain function.
A row of hard-boiled eggs showing the order of hard boiling an egg, peeling and cutting.
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Protects the Eyes
The yolk of a boiled egg is a good source of lutein and zeaxanthin, which are nutrients that can benefit eye health. Lutein and zeaxanthin are antioxidants found in high concentrations in the retina of the eye, and they help protect the eyes from age-related damage. They may also help reduce the risk of cataracts, a condition that causes the eye's lens to become cloudy and can lead to vision loss. In addition to lutein and zeaxanthin, eggs are also a good source of other nutrients that may support eye health, such as vitamin A, which is important for vision, and vitamin E, which is an antioxidant that may help to protect the eyes from oxidative stress.
Enhance Skin Health
Boiled eggs are a good source of selenium, a nutrient that is important for skin health. Selenium is an antioxidant that helps to protect the skin from oxidative stress and may help to reduce the risk of skin cancer. It may also help to improve the appearance of the skin by reducing inflammation and promoting collagen production, which can help to keep the skin looking smooth and youthful. In addition to selenium, eggs are also a good source of other nutrients that may support skin health, such as protein, which is important for the skin's structure, and vitamin A, which helps keep the skin moisturized.
Improves Hair
Eggs contain biotin, a nutrient that is important for hair health. Biotin is a B vitamin that plays a role in the metabolism of fatty acids and amino acids, which are important for the structure of the hair. Adequate biotin intake may help promote healthy hair growth and prevent hair loss. Biotin may also help to keep hair looking shiny and strong. In addition to biotin, eggs are also a good source of other nutrients that may support hair health, such as protein, which is important for the structure of the hair, and zinc, which helps maintain the hair's health and scalp.
Heart-Healthy Food
Boiled eggs have cholesterol, and it's important to consume them in moderation as part of a balanced diet to support heart health. The cholesterol in eggs is found in the yolk, and it's important to note that there are different types of cholesterol. LDL ("bad") cholesterol can contribute to plaque buildup in the arteries, increasing the risk of heart disease. On the other hand, HDL ("good") cholesterol helps to remove LDL cholesterol from the body, which can help to protect against heart disease. Eggs contain both types of cholesterol, and while they are a good source of HDL cholesterol, they are also high in saturated fat, which can raise LDL cholesterol levels.
Eggs are a daily part of everyone; learn more about the nutrition of boiled eggs in every take.
Pregnant and Lactating Women Friendly
Eggs can indeed be a nutritious food for pregnant women and lactating mothers. Eggs are a good source of protein, choline, and selenium, which can benefit these stages of a woman's life. Protein is an important nutrient that helps to support the growth and development of the baby, while choline is a nutrient that plays a role in brain development and function, and it's important for the development of the fetal brain and nervous system. Selenium is an antioxidant that helps to protect the body from oxidative stress and may help to reduce the risk of preterm birth. Pregnant women and lactating mothers need to consume a varied diet that includes a variety of nutrient-rich foods to support their health and the health of their babies.
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