Are boiled eggs healthy to eat ? Not sure whether to have boiled eggs or no? Well, the facts listed below might just help to conclude better. Surprisingly, there are many health benefits of eating boiled eggs. Some we know and there are plenty that we don’t. So, let’s just investigate and find out how eating boiled eggs on a daily basis can help you improve your health and fitness.
Something About Boiled Eggs
A boiled egg might be small, but it is packed with essential vitamins and minerals such as potassium, iron, zinc, vitamin E, and folate. With 6.29 grams of protein and just 78 calories, a hard-boiled egg is a food that can refuel your body and help control hunger. Eat a boiled egg for a snack or as part of a nutritious breakfast to take advantage of the nutrients it offers.
Some Surprising Fun Facts of Boiled Eggs
- Eggs contain the highest quality protein you can buy.
- To tell if an egg is raw or hard-cooked, spin it! If the egg spins easily, it is hard-cooked but if it wobbles, it is raw.
- Egg yolks are one of the few foods that are a naturally good source of Vitamin D.
- Eggs Are a Great Hangover Cure.
- Chickens Aren’t the Only Birds That Lay Edible Eggs.
- You Can Use Water to Easily Determine the Age of an Egg
Nutrition’s Found in Boiled Eggs
- Copper- Copper is an essential trace mineral necessary for survival. It is found in all body tissues and plays a role in making red blood cells and maintaining nerve cells and the immune system. It also helps the body form collagen and absorb iron, and plays a role in energy production.
- Iron-Boosts hemoglobin formation. Formation of hemoglobin is the chief function of this mineral. Improves muscle function. It is a vital element for muscle health. Increases brain function.
- Calcium-Your body needs calcium to build and maintain strong bones. Your heart, muscles, and nerves also need calcium to function properly. Some studies suggest that calcium, along with vitamin D, may have benefits beyond bone health: perhaps protecting against cancer, diabetes, and high blood pressure.
- Magnesium-Magnesium’s benefits can include reduced symptoms from conditions such as chronic pain, fatigue, and insomnia. Magnesium may also provide protection from a number of chronic diseases, especially those associated with aging and stress.
- Niacin-Improves Cholesterol Levels lowers cardiovascular disease risk, can help treat diabetes. Maintains skin health. Supports Proper Brain Function.
- Selenium-Acts as an Antioxidant & defends against oxidative stress, boost Immunity, can Help Boost Fertility. Help improve blood flow & lowers chance of heart disease
- Zinc- Zinc helps you to boost the immune system of the body and helps maintain proper functioning of digestive systems, control of diabetes, reduction of stress levels, improves metabolism, and an increased rate of healing for acne and wounds.
- Phosphorus-It is the second most profuse mineral found in the human body and is the second most important element which helps in maintaining healthy bones.
- Riboflavin-Riboflavin is a vitamin that is needed for growth and overall good health. It helps the body break down carbohydrates, proteins, and fats to produce energy, and it allows oxygen to be used by the body.
- Calories & Fats-A large boiled egg contains 78 calories and 5.3 grams of fat, of which 1.6 grams are saturated. Boiled eggs are more nutritious than other types of eggs because they are cooked without oil or butter, which adds additional calories and fat to the finished product. In comparison, one large fried egg contains 90 calories and 6.83 grams of fat, of which 2 grams are saturated. A large scrambled egg contains 91 calories and 6.7 grams of fat, of which 2 grams are saturated.It contains saturated fats 1.6g, polyunsaturated fat 0.7g, and monounsaturated fats 2.0g
- Vitamin A-Women need 700 micrograms of vitamin A each day and men require 900 micrograms. One large boiled egg supplies 74 micrograms toward these goals. In addition to keeping your eyes working properly, vitamin A also supports the health of your skin, teeth, and bones. The nutrient plays a role in reproduction and breastfeeding as well.
- Vitamin B12-One large boiled egg supplies 0.56 micrograms of the 2.4 micrograms of vitamin B12 you should consume each day. Vitamin B12, like other B vitamins, is essential for healthy metabolism. The nutrient helps your body burn the calories from your food into energy. Vitamin B12 plays an essential role in the function of your central nervous system as well. Because the vitamin is crucial for the formation of red blood cells, a vitamin B12 deficiency can lead to anemia.
Health Benefits of Boiled Eggs
One egg contains 186 milligrams of cholesterol, which might have you worried about eating the food regularly. If you are in good health, eating eggs won’t increase your cholesterol levels significantly, reports an article published in the “Journal of the American College of Nutrition” in 2000. Eggs contribute many essential nutrients you need for good health, and healthy adults can safely eat an egg a day without worrying about cholesterol. A 2008 article published in the “International Journal of Obesity” notes that eating eggs for breakfast, along with restricting caloric intake, can help you shed excess weight.
- Maintains Brain Health
The brain is one of the vital organs of the human body which controls all the functions of the body. Along with age, there is a decrease in the ability of the brain. Including boiled eggs in your daily diet provides a beneficial impact on the health of a brain. Hard-boiled eggs contain choline in it which is very much beneficial for a healthier brain.
- Helps overcome anemia
Anemia is one of the most common diseases which has a direct impact on hemoglobin. Hemoglobin has a function to bind oxygen to red blood cells to meet the needs of other organs in the body. Therefore, regular intake of boiled eggs will help you improve the performance of hemoglobin so as to perform its functions properly.
- Prevents Breast Cancer
Breast cancer is one of the diseases found all over the world. Not only women are affected by breast cancer but there are also men who are affected by this disease. But women are more susceptible to breast cancer. To prevent breast cancer the first step is to change the pattern of life to be healthier.Eating Boiled eggs can help you reduce the risk of breast cancer.
- Beneficial for Eyes
Eggs are a rich source of vitamin A which play a vital role in maintaining eye health. Adding boiled eggs to your regular diet helps to avoid eyes from nearsightedness and farsightedness. Consume boiled eggs and keep your eyes healthy as they are the most important part of the body which helps you see the beauty of the universe. So the health of eyes should be taken care as a future investment.
- Helps to Maintain the Shine of Hair & Nails
Egg contains a substance known as antioxism which make the nail & hair look shiny. So its good to have boiled eggs every day.
- Strengthens Bones
Bones provide support to the body in order to keep moving and working on daily basis. There is a direct impact on bones according to age and a person can suffer from osteoporosis which weakens the bones. To prevent osteoporosis consume healthier food like boiled eggs and help maintain healthy bones.
- Good for Diet
Having a desired and a perfect body shape is a desire of almost everyone. So simple way to get an ideal body shape is regularly consume boiled eggs. With such a regular diet can help you lose excessive weight.
- Maintains Body Cholesterol
Regular intake of boiled eggs will help you to reduce and maintain the cholesterol level. As eggs contain omega-3-fatty acids which are very useful to control cholesterol.
- Good for Blood Circulation
Having boiled eggs as your breakfast can help you maintain the proper functioning of
How to Boil Eggs?
- Firstly take a small saucepan (or the right sized saucepan depending on how many eggs you need) filled with enough water to cover the eggs by about 1cm.
- Boil it and when you see large bubbles occurring wait for about 10 minutes and then switch off the gas and put those eggs one at a time in the normal water, break the upper surface of the eggs carefully using a spoon.
Replace the traditional fried egg on a breakfast sandwich with a chopped boiled egg. You’ll consume less fat and get a good dose of vitamins and minerals. Chop a boiled egg into a spinach salad, or layer boiled egg slices on top of a potato salad. Add chopped boiled eggs to chicken or tuna salad to increase the protein content of a sandwich. Garnish a bowl of potato soup with boiled egg slices as another way to incorporate this healthy food into your diet. This will help you to stay fit and healthy.