Eggs generally belong to the list of most nutritious foods, but the way you cook them affects their health benefits. Boiled eggs are a great choice as they retain plenty of nutrients, regardless of cooking time. However, if you want to minimize the risk of harmful bacteria like salmonella, it's safer to opt for hard-boiled eggs.
Eggs are a highly versatile food you can experiment with and get various mouthwatering results. Boiled eggs are probably the easiest way to prepare eggs. You can feast on them as a part of your salad, soup, or curry, or just eat them on their own for breakfast. However, the advantages of eating boiled eggs go beyond satisfying your taste buds.
Here are the most important health benefits of adding boiled eggs to your diet.
Boiled eggs are a vital source of proteins, which are the building blocks of the human body and play an essential role in strengthening and repairing muscle tissue. By eating one boiled egg, you consume around 6.3 grams of protein. Research indicates that the protein found in boiled eggs is highly beneficial because it contains all nine essential amino acids. These amino acids promote muscle growth, recovery, and maintenance.
Although this food contains a high amount of cholesterol (212 mg in a single egg, which accounts for more than half of the daily recommended cholesterol intake of 300 mg), this is dietary rather than blood cholesterol. Eating boiled eggs increases your levels of high-density lipoprotein (HDL), colloquially known as good cholesterol.
One of the few natural ways to make your diet higher in vitamin D is to consume boiled eggs, especially their yolks. By eating two boiled eggs, you get 82% of your recommended daily vitamin D consumption. Due to its role in absorbing calcium and phosphorus, vitamin D is vital for preserving your dental and bone health. Furthermore, this vitamin boosts your immunity and improves your muscle function.
Fish is famous for its omega-3 content, but boiled eggs are an excellent alternative for people who can't eat seafood. Just two boiled eggs give you a healthy dose of omega-3 fatty acids, with 180mg per serving. So, they're a fantastic and tasty way to get your omega-3s.
Boiled eggs are packed with vitamin A, vitamin E, and selenium. All these compounds have vital antioxidant properties that help maintain eye health and restore retina function. Moreover, selenium can effectively prevent eyesight degeneration regardless of age.
If you are on your weight loss journey, boiled eggs are one of the best meal choices for you. This food is simultaneously high in protein and low in calories. Furthermore, eggs have high satiety levels that promote a feeling of fullness, decreased hunger, and a reduced urge to grab unhealthy snacks between meals.
Research has shown that adding boiled eggs to your diet supports weight loss by:
Boiled eggs are an important source of high-quality protein, which makes them a valuable addition to weight loss diets. In addition, consuming boiled eggs can contribute to the reduction of glucose fluctuations, thereby promoting healthy dietary habits and supporting overall fitness.
It is usually safe for a healthy adult to eat 1-2 eggs a day, but this also depends on the levels of cholesterol in the rest of your diet. If you already have high cholesterol levels or other factors that put you at risk of heart disease, it is advisable to reduce your egg intake to no more than 4-5 eggs per week.
In general, cooking eggs for a shorter time and at lower temperatures reduces cholesterol oxidation and preserves most of the egg's nutrients. As a result, poached and boiled eggs (both hard and soft) are the healthiest options.
Eggs are an essential part of every healthy diet, especially when they are cooked quickly and at lower temperatures. Boiled and poached eggs are the most beneficial alternatives because of their low-calorie levels.