Boiled eggs are a soft food that has been known to be a powerhouse of nutrition and part of our diets since childhood. Whether it is given to developing children or consumed when we’re adults, they are a good source of essential vitamins and minerals, including vitamin A, D, B12, riboflavin and selenium. These nutrients are not only important for various bodily functions, such as immune system support and bone health but also provide much-needed bulk to meals.
Boiled eggs have been known to be an excellent source of high-quality protein, essential for building and repairing tissues, maintaining muscle mass as well as supporting overall growth and development. Eating them in salads, sandwiches, curries, stuffed into parathas or even as it is with a sprinkling of salt and pepper, makes them a versatile snack, ingredient or meal accompaniment that works for most kinds of diets. It is preferable that eggs, when eaten whole, are free-range and locally produced as opposed to the synthesised, hormone-induced varieties which are freely available in grocery shops. Here are some of the benefits of eating boiled eggs – yolk and whites, as part of your daily diet.
Weight Management
Eggs are considered to be a type of satiating food, meaning they help you feel full and satisfied. Eating one whole boiled egg for adults and an average of two per day for children, can aid in weight management by reducing overall calorie intake and controlling hunger. To add more protein to your diet, remove the yolk and consume boiled egg whites, for more protein and less fat intake.
Eye Health
Boiled eggs contain lutein and zeaxanthin, antioxidants that are beneficial for eye health. These compounds may help reduce the risk of age-related macular degeneration and cataracts. The vitamin A present in boiled eggs also safeguard the cornea, keeping the quality of eyesight in-check and in good condition.
Regulates Heart
Although egg yolks are known to contain cholesterol, research has shown that consuming whole eggs in moderation does not significantly raise blood cholesterol levels for most people. In fact, eggs can be part of a heart-healthy diet due to their high protein content and beneficial nutrients like omega-3 fatty acids. Eating up to seven whole boiled eggs in a week also prevents certain types of stroke, and reduce the risk of heart diseases.
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Improves Brain Condition
Choline, an essential nutrient found in eggs, is important for brain health and memory development. Including whole boiled eggs in one’s diet plays a role in cognitive function and the formation of neurotransmitters. Egg yolks are a good source of nutrition that promote brain functions like communication among brain cells and enhancing memory functions.
Good Hair & Skin
The protein and various vitamins contained in boiled eggs contribute to healthy skin and hair. Biotin – in particular, is essential for maintaining strong and healthy hair and nails, as well as enhanced skin texture and improved hair growth. The trace minerals of zinc and selenium present in whole boiled eggs also facilitate the regeneration of new skin cells; and potassium which helps clear skin of acne, blemishes and tanning.
Good Fat Source
Boiled eggs are a nutrient-dense food, providing essential nutrients without excess calories, while also being an excellent source of dietary phospholipids. These structural fatty acid compounds enable cholesterol absorption, when eggs are consumed in moderation. They also increase the level of good cholesterol and lower inflammatory biomarkers in the body. This works especially in a favourable manner for those looking to increase nutritional intake without the consequence of increased weight.