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Are boiled eggs good for you? What happens to your body when you start eating two eggs a day?
The useful properties of chicken eggs have been questioned repeatedly. People have slandered eggs for ages but now it has been proven to be unique in many ways.
Here are the results of several recent studies on the incredible benefits of chicken eggs for our bodies.
A hard-boiled egg may be small, but it is full of essential vitamins and minerals such as potassium, iron, zinc, vitamin E, and folic acid.
- Protein: 6 grams
- Vitamin B12: 9% of the RDA
- Vitamin A: 6% of the RDA
- Vitamin B5: 7% of the RDA
- Folate: 5% of the RDA
- Vitamin B2: 15% of the RDA
- Selenium: 22% of the RDA
- Phosphorus: 9% of the RDA
- also contains a decent amount of Iron, vitamin E, vitamin D, vitamin B6, vitamin K, zinc and calcium
With 6.29 grams of protein and only 78 calories, a hard-boiled egg is a food that can replenish your body and help control hunger. Eat a boiled egg as a snack or as part of a nutritious breakfast to take advantage of the nutrients it offers.
A large boiled egg contains 5.3 grams of fat, of which 1.6 grams are saturated.
Boiled eggs are more nutritious than other types of eggs as they are not cooked with oil or butter. Oil or butter adds additional calories and fat to the finished product.
In comparison, one large fried egg contains 90 calories and 6.83 grams of fat, of which around 2 grams are saturated.
A large scrambled egg contains 91 calories and 6.7 grams of fat, of which, again, 2 grams are saturated.
Don’t like the plain taste of eggs? Be prepared a little surprise for you as well.
1. Improvement of Eyesight.
One of the consequences of aging is that our eyesight tends to get worse.
There are several nutrients that help counter some age-related degeneration processes that can affect our eyes. Two of these are called lutein and zeaxanthin which are two powerful antioxidants that accumulate in the retina of the eye.
Studies show that consuming adequate amounts of these nutrients can significantly reduce the risk of cataracts and macular degeneration, two of the very common eye disorders.
In one of the controlled research, it was found that eating just 1.3 egg yolks per day for 4.5 weeks, increased blood levels of lutein by 28–50% and zeaxanthin by 114–142%.
2. Reduction in Risk of Cardiovascular Diseases
For many decades, eggs have been unjustly demonized as it has been claimed that because of the cholesterol eggs contain, they must be harmful to the heart.
Many studies which have been published in recent years have re-examined the relationship between eating eggs and the risk of heart disease.
A review of 17 studies with a total of 263,938 participants found no association between egg ingestion and heart disease or stroke.
Many other studies have reached the same conclusion.
However, some studies have found that people with diabetes and eat eggs have an increased risk of heart disease.
It is not known if the eggs are actually causing the increased risk, because these types of studies can only show a statistical association. They can not prove that the eggs caused anything.
People who eat a lot of eggs and have diabetes are less concerned about their health, on average.
On a low-carbohydrate diet, which is by far the best diet for people with diabetes, eating eggs leads to improvements in risk factors for heart disease.
Despite the previous opinions, new research has shown that cholesterol from eggs is balanced with Phosphatides and it is not harmful to your health.
Also, eggs contain decent amounts of omega-3 acids which reduce triglyceride levels. Thereby reducing the risk of cardiovascular diseases.
3. Reduce Risk of Dementia or Alzheimer’s disease
Your brain is under Choline’s protection. Phospholipids, which ensure normal communications of brain cells consists of Choline.
Choline is converted into acetylcholine inside your body. Acetylcholine is a neurotransmitter that helps brain cells communicate with each other and keeps the memories intact.
It has been clinically proven that this particular vitamin is the most important building blocks of our brain.
If you eat two eggs a day your body will receive enough of these nutrients.
Choline deficiency leads to a decrease in memory retention.
4. Strengthen Your Bones and Teeth
Vitamin D helps you to absorb calcium.
If someone is offered the choice of drinking a spoonful of fish oil or eating a boiled egg, which one do you think s/he will prefer?
The majority will prefer the latter, isn’t it?
The content of vitamin D is the same in both cases.
Moreover, scientists have found a way to increase the amount of vitamin D content in eggs. By feeding chicken special supplements.
Vitamin D helps our body to absorb calcium better and thereby strengthen your bones and teeth.
5. Improves the health of the nails and hair
Eggs are rich in amino acids and sulfur which not only improves the health of the nails of our fingers, it also vitalizes the hair and makes them attractive. Some other minerals in the egg include selenium, iron, and zinc, which help in the maintenance of nails and hair in the body.
6. Vitalises your Hair, Skin, and Liver
Vitamin B protects the skin, hair, and liver.
Biotin, Vitamin B12, and digestible nourishing proteins contribute to the strengthening of hair and skin and phospholipids contained in chicken eggs promote the elimination of toxins from the liver.
7. Eggs Aid in Weight Loss
American scientists came to the conclusion that if you combine a low-calorie diet with eggs for breakfast, you lose weight twice as fast.
Such a breakfast keeps you satiated for a long time and allows you to decrease the consumption of foods in a day.
Chicken eggs contain all the essential amino acids, and in the correct proportions.
This means that your body can easily use the protein in eggs for metabolism and maintenance.
It has been shown that consuming a high protein diet increases the metabolism up to 80 to 100 calories per day, through a process called the thermal effect of food.
The thermal effect of food is the energy required by the body to metabolize food, and it is higher for proteins than for fats or carbohydrates.
This means that high-protein foods, such as eggs, help burn more calories.
8. Reduces the Risk of Cancer
Choline which is so necessary for the brain also reduces the risk of cancer.
According to the results of a recent study for women whose daily diet during their adolescence included eggs, there is a considerable drop in the risk of developing breast cancer by 18%.
Teenage girls may be wise to forgo their morning bagel in favor of boiled eggs if they want to reduce their chances of developing breast cancer later in life.
Eggs contain antioxidants like beta-carotene which helps in reducing damage caused by free radicals and aids in reducing inflammations in the body.
Researchers at the University of Alberta has also discovered that eggs contain nutrients that prevent cancer. They found that eggs contain two vital amino acids, Tryptophan and Tyrosine, which have been proven to have high antioxidant properties.
9. Family Planning
Its useful for planning kids also!
B vitamins also take an active part in the formation of sex hormones. Vitamin B9 also known as Folic Acid is found in eggs.
One chicken egg contains 7.0 micrograms of Folic Acid (Vitamin B9).
Folic Acid helps in the formation of red blood cells and the neural tube of the fetus. Vitamin B9 is vital to help reduce the risk of mental retardation of the child. Now probably you will be able to understand why Vitamin B9 is so necessary for ladies who are planning for pregnancy.
10. Vital to Look Younger
This one is evident from the research conducted by Dutch scientists.
The protein content of eggs plays an important role in the health of the skin by providing a source of amino acids.
Your body uses these amino acids to generate new proteins within the cells of your skin. Some of these proteins, such as collagen and elastin, strengthen the skin tissue, while others, such as melanin, contribute to skin color.
The aging process is considerably slowed down in 87 percent of the women from 35 to 40 years old. Age spots disappeared and skin was lifted.
In men, the wrinkles around the eyes noticeably got smoothed.
To make your egg dish taste better, try one of these two easy recipes. For those who want to stay in shape, these are the ideal light snacks.
1. Baked Egg and Avocado
It provides your body with proteins and healthy oils that will last throughout the day.
What you’ll need:
- 2 ripe avocado
- 4 eggs
- Olive oil
- Salt and
- Spices as desired
How to Make It:
- Boil the eggs for 5 mins and remove the shell
- Preheat your oven to approx 200ºCelsius (400ºFahrenheit).
- Cut the avocado in half and remove the hole.
- Remove some flesh from the fruit to make enough room for the egg.
- Cut the eggs in half and put it in the middle of the avocado.
- Sprinkle with salt and pepper.
- Bake for about 10 to 15 minutes.
2. Avocado Salad with Bacon and Egg
You can serve this as a salad, separate dish or as a snack.
You can also use it as a filling on your sandwich.
What You’ll need:
- 1 avocado chopped into cubes
- 4 slices of bacon
- 4 boiled eggs chopped into cubes
- 3-4 ounces of low-fat yogurt
- 2 spring onions cut into small disks
- Lime salt and pepper
- 1 tablespoon of sour cream
How to make it:
- Place the eggs, the avocado, the tender onion and the bacon in a salad bowl.
- In another bowl beat the yogurt and sour cream.
- Add the lime juice, dill, salt, and pepper.
- Pour the yogurt sauce into the bowl of the salad and stir well.
- Garnish with the dill and the small pieces of bacon
Myths attached to eating Eggs
It is true that whole eggs are high in cholesterol. Whole eggs (with the yolks) are definitely high in cholesterol. In fact, they are the main source of cholesterol in the diet of most people.
Two large whole eggs (100 grams) contain approximately 422 mg of cholesterol. In contrast, 100 grams of ground beef with 30% fat has only about 88 mg of cholesterol.
Until very recently, the daily maximum recommended intake of cholesterol was 300 mg per day. It was even less for people with heart disease. However, according to the latest research, health organizations in many countries no longer recommend restricting cholesterol intake.
For the first time in decades, the US Dietary Guidelines Published in January 2016, there is no mention of any higher daily limit for dietary cholesterol. Despite this change, many people remain concerned about the consumption of eggs.
This is because they have been conditioned to associate the high consumption of dietary cholesterol with high blood cholesterol and heart disease.
That said, just because a food is high in cholesterol, it does not necessarily raise the levels of cholesterol in the blood.
How Blood Cholesterol is affected due to Eating Eggs
Although it may seem logical that dietary cholesterol increases blood cholesterol levels, it usually does not work that way.
Your liver actually produces cholesterol in large quantities, because cholesterol is an essential nutrient for your cells. When you eat larger amounts of cholesterol-rich foods such as eggs, your liver simply starts to produce less cholesterol.
Conversely, when you get reduce cholesterol intact through foods, your liver produces more. Because of this, blood cholesterol levels do not change significantly in most people when they eat more cholesterol from food.
Also, one must remember that cholesterol is not “bad”. Actually, it is involved in various processes in the body, such as:
- Vitamin D production
- Production of steroid hormones such as estrogen, progesterone, and testosterone.
- Production of bile acids, which help digest fats.
Last but not least, cholesterol is found in all the cell membranes of your body. Without it, humans would not exist.
Take Home Message:
Recent studies clearly show that eating up to three whole eggs per day is perfectly safe for us. There is no evidence that going beyond that is harmful, there are not enough studies on that. Eggs are practically the perfect food of nature. In addition to everything else, they are also cheap, easy to prepare, combine with almost any food and have an incredible flavor.
Replace the traditional fried egg in a breakfast sandwich with a chopped boiled egg. You will consume less fat and you will get a good dose of vitamins and minerals.
Chop a boiled egg in a spinach salad, or place the egg slices on a potato salad. Add chopped boiled eggs to the chicken or tuna salad to increase the protein content of a sandwich.
Decorate a bowl of potato soup with sliced cooked egg as another way to incorporate this healthy food into your diet.
Hope now you can tell the 10 benefits of eggs someone asks you Are boiled eggs good for you?
Please do not hesitate to comment below on how you find eggs beneficial for your health.
And if you know any healthy recipe of eggs then also do not hesitate to comment below.