High in nutritional value
Eating boiled eggs is possibly the healthiest way to eat eggs because they are cooked without oil or butter, which adds extra calories and fat to the meal – and it does not sabotage weight loss efforts which may be on the go. The nutritional value of a boiled egg is the same as eggs cooked by other methods.
The white and the yolk of the egg are both extremely rich in nutrients like proteins, vitamins, and various minerals.
The yolk of the egg is the part which contains cholesterol, fat soluble vitamins such as A, D, E and K, as well as essential fatty acids like omega 3 and 6.
About 60% of the protein in an egg is found in the white, as well as vitamins B6, B12, C, and trace minerals like zinc, iron, and copper. There is also a high content of selenium, which is a potent antioxidant, in the egg white – which also contains a much lower content of fat and cholesterol than the yolk.
The combination of these nutrients make eggs a fantastic source of a complete protein as they contain all 9 essential amino acids, so necessary for good health that are not able to made by the body and which we have to obtain from our diet.
Eggs for good health benefits
There has been an ongoing debate about whether eggs, because of the cholesterol content, poses more of a health risk than health benefits. In fact, there was a rumour circulating in some areas that eating one egg was like eating a whole chicken! This was at the height of the global cholesterol furore.
Fortunately, thanks to intensive research, it was discovered cholesterol found in foods like eggs have much less of an effect on blood cholesterol levels than the amount of saturated fat we eat. Saturated fats include dairy foods like butter, cream, and cheese, and full-fat milk. Fatty cuts of beef, lamb, and pork as well as processed meats like Vienna sausages, polonies, salami, and chicken skin are also high in saturated fats.
Here are some of the health benefits you can expect to find in eggs:
• High sources of vitamins D and C which helps to protect bones and prevent osteoarthritis, and keeps the immune system working properly.
• The B vitamin content, especially vitamin B12 that is needed for healthy metabolism to turn calories from food into energy. B12 is also critical for the formation of red blood cells which helps to prevent anaemia.
• Eggs also contain folic acid which is used to treat anaemia, and as a supplement for pregnant women to help prevent neural defects in the baby.
• Vitamin A in eggs promotes good vision, and fosters skin, teeth, and bone health.
• Vitamin E content is an effective antioxidant which helps to counteract free radicals which roam the body doing damage to cells and vital organs. Vitamin E also slows down the aging process.
• Eggs contain trace amounts of almost every mineral required by the body to function properly, these include the following:
• Calcium to regulate heart rate and blood pressure produce red blood cells, protect the prostate from inflammation, and promote healthy bones and teeth.
• Iron is necessary for the transport of oxygen to the tissues via the haemoglobin in the red blood cells and helps to keep anaemia at bay.
• Zinc is vital for wound healing, helps to prevent stunted growth and acute diarrhea in young children.
• Potassium counteracts the effects of too much sodium in the system, and helps to maintain the correct acid/alkaline levels in the body.
• Manganese is particularly beneficial for post-menopausal women as it promotes bone density, especially in the spine and the legs.
The humble egg is indeed a powerhouse of nutrition, and should be considered as a very important component in any healthy eating plan.
A nutritional profile
• One egg contains 186mg of cholesterol, and if you are in good health, will not make much of a difference to your levels, and research has shown that you can safely eat one egg per day.
• A large egg contains 76 calories, 7.5g of whole protein, 5.1g of healthy fat, and 1.4g of saturated fat.
• Each egg also has a high profile of crucial vitamins, and trace elements of essential minerals – all necessary for general good health.
Why a boiled egg is the best way to eat eggs
A boiled egg is the only way an egg is prepared without using oil, butter or milk – all of which may be harmful to health.
If a boiled egg seems as a somewhat boring or bland way to eat eggs, always bear in mind the better health benefits on hand. However, there are ways available to make a boiled more tasty.
Here are some of them:
• Replace a fried egg on a breakfast sandwich with a chopped boiled egg and sliced tomato. You will eat less saturated fat and still get your share of nutrients.
• Add a chopped boiled egg to a spinach or green salad.
• Slice a couple of boiled eggs on top of a potato salad for a tasty nutrient boost.
• You can also add chopped eggs to a tuna or chicken salad for something different.
• Have a boiled egg with sliced banana and mushrooms as a nutritious breakfast snack.
• If you are on a slimming calorie-restricted diet, then a boiled egg (instead of scrambled or fried,) in addition to giving you a full feeling, only contains 76 calories and is high in nutritious value is the way to go.
A study published in the International Journal of Obesity revealed that eating boiled eggs for breakfast, helps boost your metabolism fat burning properties that can help you to shed unwanted weight.
A boiled egg might look small and lonely on a dinner plate, but it is packed with more nutrients that a large steak! And it certainly does not pose the same health risks as a steak might.
For the weight conscious, its calorie content of 76 or 77, is much lower than that of a scrambled egg which peaks at 91, and a fried egg at 90 calories.
The saturated fat content of a boiled egg is also significantly lower than that of the others.
Opt for boiled eggs for the best general health benefits.