Eggs are a versatile nutrient that is used in a variety of dishes and can also be a delicious dish on their own. Its versatility is proven by the fact that it is used in all sweet and savory dishes. Thus, eggs are an important and integral component of many dishes.
One of the most common forms of consuming eggs is boiling. E. What is known as boiled eggs, they are delicious, healthy and easy to prepare, ie it takes only a few minutes to cook. In addition to the multiple benefits of boiled eggs. It is a favorite lunch and an appetizer perfect for many dishes.
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Health benefits of eating boiled eggs
Why do we eat boiled eggs? There are many health-related reasons for consuming eggs in childhood, adolescence, adulthood and old age. Here are the many benefits of boiled eggs:
1 – It contains a high content of vitamins and minerals
Eggs contain many vitamins and minerals. And when we consume it, we get vitamins A, D, E, and B12, as well as thiamine , riboflavin, niacin, pantothenic acid, pyridoxine, folate, biotin, calcium, iron, zinc, magnesium, phosphorous, potassium, selenium and sodium. All of these nutrients contribute to physical and mental health, reduce the risk of disease, provide energy and promote growth.
2 – It protects against eye diseases
Hard-boiled eggs contain a variety of nutrients, including lutein and zeaxanthin, both of which are powerful antioxidants that tend to build up in the retina.
Studies indicate that consuming adequate amounts of these nutrients can significantly reduce the risk of developing cataracts and macular degeneration , and these two disorders are very common in eye diseases. Meanwhile, egg yolks actually contain large amounts of both lutein and zeaxanthin. Eggs are also rich in Vitamin A, a deficiency of which is the most common cause of blindness in the world.
3 – Provides unsaturated fats
An egg contains healthy, good quality fats, especially the monounsaturated oleic type , which increases the good cholesterol in the blood. Contrary to what was previously thought, several scientific investigations in recent years have revealed that egg consumption has no negative effect on increasing LDL cholesterol levels.
4- Helps in weight loss
For people who want to lose weight, they should eat eggs for breakfast, as this helps them control appetite thanks to the high-quality protein, which is an essential aspect of all diets. Hence, it is one of the most recommended saturated foods for lowering calories: each egg provides 75 calories.
5- Rich in high-quality protein
Proteins are the building blocks of the human body. They are essential for all types of tissues and molecules for both structural and functional purposes. Hence, getting enough protein in the diet is important.
As eggs contain all the essential amino acids in the right proportions, our bodies are well equipped to take full advantage of the protein found in them. The ranking for this protein comes after breastmilk protein, meaning that an egg provides 10% of the recommended protein for adults and 30% of the recommended protein for children.
6- Promotes brain development
The egg contains choline, which is a nutrient important for brain development, memory and learning. Additionally, the lutein present in the egg, in addition to being good for vision, also helps with high concentrations in the brain and blood, which is why it is associated with better cognitive function in adults and the elderly. And both nutrients are found in the yolk.
7 – It prevents loss of muscle mass
Eggs provide high-quality protein that helps prevent sarcopenia that occurs due to aging, and a gradual loss of muscle mass and strength, which increases the risk of falls and fractures. In addition to being an easy-to-eat and easy-to-prepare food for the elderly.
8 – Contains no preservatives or additives
Because it is a natural product, eggs are free of health-threatening preservatives and additives.
9 – Promotes fetal growth during pregnancy
The choline in eggs plays a major role in maintaining a healthy fetus during pregnancy. It helps the baby’s brain and spinal cord develop properly in the womb. Additionally, due to the variety of substances that eggs provide, such as vitamins and minerals, they are considered a very important nutrient at this stage of life.
10 – Available, versatile and available all year round
Eggs are an inexpensive food, given the benefits they provide. Plus, it’s practical and easy to prepare in multiple ways, while incorporating many healthy recipes. Finally, it has the advantage of being available all year round.
11- Protect the heart
Consuming several eggs per week is linked to good cholesterol production, which is less likely to cause heart problems. Because egg yolk prevents platelet aggregation inside the blood vessels, thus reducing the risk of heart attack.
12- Source of Vitamin D.
Eggs are natural sources of vitamin D, and this vitamin helps build strong bone tissue, so eating boiled eggs with moderate exercise is a way to avoid osteoporosis.
Thus, egg consumption contributes 10% of the daily recommended intake of this vitamin. It also strengthens the teeth and aids in the absorption of calcium, because eggs act as a regulator in the blood to provide calcium.
13 – Rich in cholesterol but does not negatively affect blood cholesterol
It is true that eggs are high in cholesterol. One egg contains 212 mg, which is more than half the recommended daily amount of 300 mg. However, it is important to note that the dietary cholesterol present does not necessarily increase blood cholesterol.
14 – Increase the good HDL cholesterol
HDL good cholesterol stands for high-density lipoprotein, and people with high levels of HDL are at a lower risk of heart disease, stroke, and various health problems. Eating eggs is a good way to increase HDL.
15 – Contains choline
Choline is a nutrient that most people are ignorant of, and it’s usually combined with the B-complex vitamins, says the specialist. Choline is used to build cell membranes and has a role in the production of signaling molecules in the brain, along with many other functions, he adds. Whole eggs are an excellent source of this nutrient, as only one contains more than 100 mg.
Ways to cook eggs
Food safety experts advise against washing eggs and storing them in the fridge. Plus, boiled eggs are the healthiest option, as thorough cooking eliminates potentially dangerous bacteria such as salmonella. Scrambled eggs (with a little oil or a vegetable spray) are another good alternative, especially for breakfasts and snacks.
1 – a boiled egg
It is cooked completely in a lot of boiling water so that the crust does not crack. Cooking time: 15 minutes.
2 – Boil eggs without shells
Boiled eggs boiled without peel in water with vinegar and salt in the center of the saucepan, stirring vigorously.
3 – Fried eggs
It is fried in very hot oil. Cooking time: 3 minutes
4- Scrambled eggs
Cook with a few drops of oil with constant stirring during cooking, cooking time: 4 minutes.
Why is it good to eat boiled eggs? Benefits and properties – gastrolabweb