Discover the amazing health benefits of boiled eggs, from weight loss to prenatal development and increased mental energy.
If you love eggs as I do, you’ll want to make sure you’re getting all the nutrients possible. Luckily, the way you cook your eggs can make a big difference!
Now, there are loads of ways to cook eggs, but let me tell you, boiled eggs are the way to go. They’re like little nutrient powerhouses!
But here’s the catch: how you boil them matters. Whether you want your egg soft-boiled or hard-boiled, the only difference is how long you cook it. Either way, boiled eggs are loaded with nutrients.
Now, if you’re worried about pesky bacteria like salmonella, you might want to go for the harder-boiled option.
So go ahead and crack open a boiled egg – it’s a great way to start your day!
The Nutritional Value Of A Boiled Egg
Eggs contain the gold standard for protein. One egg has only 72 calories, but it’s packing 6 grams of top-quality protein, 5 grams of fat (the good kind), 1.6 grams of saturated fat, and a boatload of iron, vitamins, minerals, and carotenoids.
And speaking of carotenoids, boiled eggs are jam-packed with lutein and zeaxanthin. They help fight off diseases like age-related macular degeneration, which is the main cause of blindness in seniors.
The Health Benefits Of Boiled Eggs
Boiled eggs are exactly what your body needs when it comes to taste, fullness, and health benefits. Here’s how they can boost your health:
1. Weight Loss
If you’re looking for a snack that’ll fill you up without adding too many calories, hard-boiled eggs are your new best friend. They’re an excellent source of lean protein that’ll keep you satisfied for hours.
In fact, the protein in hard-boiled eggs is so high-quality that it’s often referred to as the “gold standard” of protein.
Boiled eggs are also low in calories, with only 72 calories per egg. That means you can enjoy them guilt-free as a snack or add them to your meals without worrying about packing on the pounds.
Plus, the combination of protein and healthy fats in hard-boiled eggs makes them an excellent choice for anyone looking to lose weight.
2. Prenatal Bone Strength
During pregnancy, your body needs more protein than usual to support your baby’s growth and development.
Protein is essential for building strong bones, muscles, and tissues – all of which your baby needs to grow big and strong.
Boiled eggs are a great source of protein that’s easy to digest and packed with essential amino acids.
Vitamin D is also crucial for strong bones and teeth. It helps your body absorb calcium, which is necessary for bone growth and development.
And where do you find vitamin D? You guessed it – in boiled eggs!
Vitamin D is found in the yolk of the egg, so be sure to eat the whole egg to get the maximum benefits.
3. Low Cholesterol Content
Most of the cholesterol in eggs is found in the yolk, so if you’re worried about your cholesterol levels, you can simply remove the yolk and enjoy the egg white instead.
So what makes boiled egg whites so healthy? For starters, they’re low in calories and high in protein, making them a great snack or addition to any meal.
And unlike some other forms of eggs (we’re looking at you, fried eggs), boiled egg whites are free of added fats and oils, which can contribute to weight gain and other health problems.
But the real star of the show when it comes to boiled egg whites is their cholesterol content (or lack thereof). While egg yolks contain about 185 mg of cholesterol each, egg whites are completely cholesterol-free.
That’s right – you can enjoy all the protein and other nutrients of an egg without any of the cholesterol.
So whether you’re trying to lower your cholesterol levels or just looking for a healthy snack option, boiled egg whites are a great choice.
4. Rich In Choline
Despite its importance, many people don’t get enough choline in their diets. In fact, according to the National Institutes of Health, only about 10% of Americans meet the recommended daily intake for choline.
But what exactly is choline, and why is it so important? Choline is a type of nutrient that’s involved in a lot of different processes in the body.
It’s needed for proper cell growth and development, and it’s also involved in the production of neurotransmitters, which are important for brain function and mood regulation.
So where can you find choline? While there are a few different food sources that contain choline (like liver and soybeans), hard-boiled eggs are by far the top source in the U.S. diet.
One large egg contains about 147 mg of choline, which is about a quarter of the recommended daily intake for women and a fifth of the recommended daily intake for men.
5. Eye Protection
Lutein and zeaxanthin – the dynamic duo of eye health. These two nutrients are carotenoids, which are plant pigments that give fruits and veggies their bright colors.
So what exactly do these nutrients do? Well, for one thing, they’re powerful antioxidants, which means they help protect your cells from damage caused by free radicals (unstable molecules that can wreak havoc in your body).
They’re also anti-inflammatory, which means they can help reduce inflammation in your body and keep things running smoothly.
But what does all of this have to do with your eyes? Well, lutein and zeaxanthin are both found in high concentrations in the macula, which is the part of your eye responsible for central vision.
Research has shown that getting enough lutein and zeaxanthin in your diet can help reduce the risk of age-related macular degeneration (AMD), which is a leading cause of blindness in older adults.
One large egg contains about 0.2 milligrams of lutein and zeaxanthin, which is a decent chunk of the recommended daily intake (about 10 milligrams per day).
Other good sources of these nutrients include leafy greens, like spinach and kale, and colorful fruits and veggies, like oranges and bell peppers.
6. Increased Mental Energy
Protein is made up of amino acids, and some of these amino acids are used to create neurotransmitters in the brain, like dopamine and norepinephrine.
These neurotransmitters help regulate mood, motivation, and attention. So, if you’re not getting enough protein, you might feel sluggish, unfocused, or even depressed.
Choline is a building block of acetylcholine, a neurotransmitter that’s involved in memory and learning. It also helps maintain the structure of cell membranes and is needed for the production of DNA.
So, when you combine the protein and choline in a boiled egg, you’re getting a powerful combination of nutrients that can give you a mental boost.
How To Boil An Egg Like A Chef
Boiling eggs is a simple and easy process that can provide you with a quick and nutritious snack or ingredient for a meal. Here’s how to properly boil a hard egg:
- Place the eggs in a pot and add enough cold water to cover them by about an inch.
- Bring the water to a boil over medium-high heat.
- Once the water is boiling, remove the pot from the heat and cover it with a lid.
- Let the eggs sit in the hot water for 9-12 minutes, depending on how well-cooked you want them to be.
- While the eggs are cooking, prepare a bowl of ice water.
- After the desired cooking time, use a slotted spoon to carefully remove the eggs from the hot water and place them in the bowl of ice water.
- Let the eggs cool in the ice water for at least 5 minutes. This will stop the cooking process and make them easier to peel.
- Once cooled, crack the shell of the egg on a hard surface and gently peel off the shell under cold running water.
And there you have it, perfectly boiled eggs! Enjoy them on their own, as a snack, or use them in salads, sandwiches, or as a protein-packed addition to any meal.
Boiled eggs are a delicious and nutritious snack that can be enjoyed in many ways. Whether you’re looking to lose weight, support your baby’s development, or boost your brainpower, hard-boiled eggs have got you covered.
Plus, they’re super easy to make – just don’t forget the ice water bath to make them easier to peel.
So next time you’re in need of a quick and tasty snack, crack open a boiled egg and enjoy the protein-packed goodness.