Benefits of Boiled Eggs with Proven Nutrition Facts – Lifestyle by IK
Are boiled eggs healthy? This is the most common question asked by many and the answer is YES boiled eggs are healthy with plenty of benefits.
Eggs are known as the powerhouse of nutrition and contain large amounts of proteins. How much protein in boiled eggs? According to USDA a 100g of the boiled egg contains 13g of protein.
If you include soft or hard-boiled eggs in your diet, they provide many benefits to your health and overall body functions.
Do you know that the use of boiled eggs dates back to 1400 B.C. when the Chinese and Egyptians used to keep fowl for their eggs to eat, whereas hens were domesticated by Europeans in 600 B.C.
A very long history, right? Let’s talk about nutrition facts, let’s have a look at them now.
Boiled Eggs Nutrition Fact
Inline with the guidelines of the United States Department of Agriculture (USDA), 1 medium size boiled egg of 44 grams contains the following nutritional elements:
- Energy: 9 calories
- Protein: 53 grams
- Carbs: 327 grams (by difference)
- Total Lipids (fat): 18 grams
- Glucose (dextrose): 163 grams
- Calcium (Ca): 6 mg
- Iron (Fe): 77 mg
- Magnesium (Mg): 28 mg
- Phosphorus (P): 1 mg
- Zinc (Zn): 568 mg
- Cholesterol: 212 mg
- Phosphorus: 86 mg
- Selenium: 5 mcg (micrograms)
Vitamins A, B, E, Potassium, and many other nutrients are also present in abundance.
Benefits of Boiled Eggs
Out of many benefits of boiled eggs, here are some of them:
Anticancer & Immunomodulator
Eggs contain a full range of amino acids with other minerals and vitamins. Because of these useful nutrients, they possess anticancer & immunomodulatory properties (source).
Prevent Aging Process
Yellow organic pigments of egg, also known as egg yolk, contain antioxidants that can slow down the aging process. They do this by fighting with the free radicals present in the body and prevent body cells from deterioration.
Make a healthy diet plan including eggs in your meal. Defeat the aging process and win the beauty of your dreams.
Boiled Eggs Lose Weight
If you are looking for a perfect diet to lose weight, don’t go anywhere and choose boiled eggs as they are one of the good sources of a healthy diet that help you lose weight.
Interestingly the glycemic index of eggs is zero. As a result, they will give you a sensation of fullness for a longer period.
So, this is the reason you don’t feel like eating for several hours. As a result of this, you will lose weight faster. You can get double benefits when you add Oatmeal Diet with soft boiled eggs.
Related Reading: How to Lose Weight Without Exercising | The Ultimate Guide
Good for Skin and Hair
The egg is rich in biotin, vitamin B12 (cobalamin), and protein. These provide required nourishment to your hair and you get healthy and shiny hair.
Egg yolk provides moisture to your skin and prevents dehydration or dryness. Egg white contains albumen, which is a simple protein, which removes excess oil and tightens the pores of the skin.
You might also like: 5 Beauty Benefits of Eggs for Skin, Hair, Nails & Teeth
Keep Eyes & Vision Healthy
A well-balanced and healthy diet is essential for the health of your eyes. Eggs contain incredibly eye-friendly antioxidants, for instance, lutein, vitamin A, zinc, and zeaxanthin. These are found in egg yolk.
Vitamin A protects your cornea, whereas zeaxanthin and lutein protect your eyes from serious eye conditions, like cataracts, light-dark vision, color blindness, and daytime vision problem.
Reduce the Risk of Birth Defects
Egg contains amino acids (the building blocks of protein), which help the normal development of your baby.
Vitamin B9 (folic acid) protects the unborn baby from damage to their developing central nervous system (CNS).
A pregnant woman should eat 2 hard-boiled or soft boiled eggs a day, which is an easy way to up your protein intake.
Keep Bones Healthy
Are you a breakfast lover? If yes, then eggs are magical for your bone health.
Egg yolk is a great source of vitamin D, which is essential for calcium absorption. This leads to optimum bone health for you and your child.
To ward off osteoporosis of bones and include boiled eggs in your diet plan. This will certainly prevent your bones from osteoporosis.
Protect Brain & Improve Memory and Mood
Eggs are a great source of important nutrients that help your brain function normally.
Choline, B12, folate, and B6 are some of the important nutrients which improve brain health. Choline helps your nervous system to create acetylcholine, which regulates your memory and mood.
Boost Immune System
Vitamin A, selenium, and vitamin B12 are present in eggs and keep your immune system strong. Adding boiled eggs to your diet daily may protect you from bacterial infections.
Prevents Stunting in Children
Stunting is a syndrome that prevents the growth of children.
Because eggs are rich in useful micro-nutrients, they significantly help in improving the growth of the children and prevent stunting in children.
In a study conducted in Ecuador, researchers found that eggs have significantly reduced the stunting in children by 47% with increased growth.
So if you want your child to grow faster, add eggs to their diet and see them growing healthy.
There are many benefits of boiled eggs as they are rich in useful nutritional elements, especially egg yolk and egg white are full of these nutrients. These nutrients help regulate normal body function and improve your stamina, boost your immune system, work as a perfect diet to lose weight, and many other benefits to help you live a healthy life. So, don’t forget to eat a minimum of 2 boiled eggs daily if you want to get the most out of these powerhouses of protein and useful healthy nutrients.
Dr. Iqra Khawar
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