Boiled eggs are a power-packed superfood with many benefits. Eggs are one of a handful of food varieties that should be named “superfoods.” They have long been a dietary staple and have a legacy for their continued presence on our menus and meals. Not only do they provide culinary variety such as hard-boiled eggs, omelets, deviled eggs and then some, but they are also a rich source of protein, calcium and several vitamins and nutrients.
Health Benefits of Boiled Eggs
1. Eggs are packed with nutrients
- A large boiled egg contains about 77 calories and contains
- Vitamins A, B5, B6, B12, K, D, E,
- Six grams of protein
- Five grams of healthy fat
2. Eggs help in weight loss
- An egg is a good source of lean protein as well as amino acids, low in calories which can help in weight loss, something which is not so easy to do in winter as laziness or cold weather hampers our fitness regime.
- Studies have shown that eating eggs can help you feel fuller for longer:
- Increasing levels of hormone that help you feel full after eating
- Keep energy levels high
- Increased metabolic activity
- delayed the rate at which food leaves the stomach
- Eggs are full of high-quality protein, making them ideal as part of a variety of dietary patterns that can help people manage their weight. Eating eggs may also help reduce fluctuations in glucose levels, which may have long-lasting benefits in controlling eating patterns.
3. Eggs increase good cholesterol
- Eggs raise cholesterol, yes, but it’s the good cholesterol (HDL) that reigns supreme. It has been suggested that high levels of HDL reduce the risk of stroke and heart disease. Eggs do not raise blood cholesterol in most people, but saturated fats from processed foods do.
- Eggs help raise high-density lipoprotein (HDL) levels — or “good” cholesterol as it’s commonly known — and that’s one reason eggs have little or no effect on heart disease risk.
- Foods high in saturated fat and trans-fat, such as deep-fried foods, are the main culprits in raising risk levels of LDL cholesterol.
4. Eggs boost immunity
- An egg contains good amounts of vitamins B6 and B12 along with zinc, and these help boost the immune system and fight off flu and colds. Keeping our immune system in track during winter is essential and eating an egg every day can ward off the winter blues.
5. Eggs help to maintain our eyesight
- Egg yolks are rich in lutein and zeaxanthin, helpful antioxidants that help reduce the risk of cataracts and macular degeneration
6. Boiled eggs contain healthy fats
- A boiled egg contains healthy or good fats that protect the organs and help keep the body warm, boiled eggs are perfect for winters.
See More: 10 Best Egg nutrition facts
7. Boiled eggs keep bones strong
- An egg is a good source of vitamin D, which not only boosts your immune system, but also keeps your bones strong.
8. Boiled eggs help in weight loss
- An egg is a good source of lean protein as well as amino acids, low in calories that can help with weight loss, something that isn’t so easy to do in winter as laziness or cold weather puts a damper on your fitness regimen.
9. Boiled eggs help to have a healthy brain
- An egg contains a good amount of omega-3 fatty acids and choline, which “builds cell membranes and plays a role in making signaling molecules in the brain,” says the expert.
10. Boiled eggs can protect the eyes
- Egg yolk or the yellow part of boiled eggs is rich in lutein and zeaxanthin which protects the eyes and also reduces the risk of cataracts, so boil eggs for healthy eyes.
- Eggs contain a variety of vitamins and minerals, including vitamin A, vitamin E, and selenium, which act as important antioxidants to help maintain eye health, retinal function, and prevent vision loss as we age.
- Eggs are wealthy in the antioxidants lutein and zeaxanthin, the two of which assume a defensive part in reducing the risk of specific eye illnesses, including cataracts and age-related macular degeneration. Studies show that these antioxidants are better consumed by the body from eggs than from elective plant sources.
11. Boiled eggs help to improve the beauty of the skin
- An important part of the skin is selenium, and eggs are considered an excellent source of this nutrient.
12. Boiled eggs promote healthy hair
- An egg contains biotin, which helps keep hair healthy and shiny, and who doesn’t want that?
13. Boiled eggs for a healthy heart
- A boiled egg contains good cholesterol that “keeps your heart healthy, if consumed in moderation,” warns Bavalekar.
14. Boiled eggs are good for pregnant or lactating mothers
- It is extremely beneficial in both these stages of a woman’s life as an egg contains good amounts of protein, choline and selenium.
15. Eggs provide a great source of vitamin D
- Egg yolks are one of a handful of foods that contain vitamin D naturally. And with nearly a quarter of Australian adults suffering from mild or moderate vitamin D deficiency, the case for eggs is even stronger.
- A serving of two eggs provides 82% of your recommended daily intake of vitamin D – making it an all-important source of this essential vitamin.
- Sometimes called the ‘sunlight nutrient’, vitamin D plays an important role in the synthesis of calcium and phosphorus – making it fundamental to the support of strong bones and teeth. Vitamin D helps promote healthy muscle function and immune system maintenance.
16. Eggs are a good source of Omega-3
- Omega-3s are a special type of polyunsaturated fatty acid, and a family of “essential fats” that play an important role in the way your cell membranes work; From heart and brain health by protecting your eyes. And since your body produces limited amounts of omega-3s on its own, it’s beneficial to actively consume them through a variety of food sources.
- Eggs are an incredible and edible source of mother nature’s omega-3 fatty acids, providing an average of 180 mg per serving (2 eggs). Of this amount, 114mg is the long-chain type of omega-3 fatty acids – representing between 71-127% of the recommended intake for adults.
- Oily fish is one of the best-known sources of omega-3s, however, for those who avoid or cannot eat fish, eggs are a particularly useful source of these healthy fats.
Disclaimer The information on this site is for educational purposes only, It is not intended to be a substitute for treatment by a healthcare professional. Readers should seek medical advice for any of their problems.