Eggs are rich in nutrients, providing a large amount of vitamins and minerals. Besides, this food also contains abundant protein and choline, making it very good for health. There are many different ways to prepare eggs so you can change the taste everyday. This article will provide useful information about the nutritional composition of boiled eggs.
1. Nutritional value of boiled eggs
Eggs are an extremely rich source of energy, protein and other nutrients. In addition, there are many recipes for cooking eggs such as fried eggs, baked eggs... One of the popular ways to enjoy it is boiled eggs. Meanwhile, hard-boiled eggs can be used with other dishes or eaten alone with a pinch of salt and ground pepper.
Hard-boiled eggs provide lots of nutrients, protein, and healthy fats. There is nutritional value contained in one medium hard-boiled egg (about 50 grams):
- Calories: 77 calories
- Carbohydrates: 0.6 grams
- Total fat: 5.3 grams
- Saturated fat: 1.6 grams
- Monounsaturated fat : 2.0 grams
- Cholesterol : 212 mg
- Protein : 6.3 grams
- Vitamin A : 6% of the recommended daily vitamin A requirement.
- Vitamin B2: 15% of the recommended daily vitamin B2 requirement.
- Vitamin B12: 9% of the recommended daily vitamin B12 requirement.
- Vitamin B5: 7% of the recommended daily vitamin B5 requirement.
- Phosphorus: 86 mg, equivalent to 9% of the body's recommended phosphorus requirement per day
- Selenium: 15.4 micrograms, equivalent to 22% of the body's recommended selenium requirement per day.
With all the information about the nutritional value of eggs listed above, eggs are low-calorie food . A hard-boiled egg provides only about 77 calories, besides 5 grams of fat and a very small amount of carbohydrates. Eggs are one of the few foods that contain all the amino acids, meaning they're a complete source of protein.
Boiled eggs also provide other important nutrients like vitamin D, zinc, calcium and all the B vitamins in it, especially riboflavin (vitamin B2) and vitamin B12. The nutrients are mainly in the yolk of the egg, while the white contains mainly protein.
2. High quality protein source
Protein plays an important role in the body, especially building muscles and bones and producing hormones and enzymes that regulate body activities.
Eggs provide about 6 grams of protein, and that’s very high quality protein. In fact, many scientists think that eggs are one of the best sources of protein for humans because they contain all kinds of essential amino acids for the body.
A misconception is that protein is only found in egg whites. However, in fact, almost half of the protein in eggs is provided by the yolk. Therefore, it is best to eat both the white and the yolk to ensure the maximum nutrient content that the body receives from boiled eggs.
3. Cholesterol in boiled eggs
The cholesterol in boiled eggs is relatively high, but this does not increase the risk of cardiovascular diseases. Over the years, there have always been two opposing opinions about whether eggs contain such a large amount of cholesterol and affect the cardiovascular health of users. Many people believe that eating a lot of eggs can increase the risk of heart-related diseases while others defend the opposite view.
The truth is that eggs provide a large amount of cholesterol. Each boiled egg contains about 212 mg of cholesterol, which is about 71% of the recommended daily cholesterol recommended for the body. However, recent studies have shown that dietary cholesterol has little effect on blood cholesterol levels. For most people, dietary cholesterol in general and boiled eggs in particular is not associated with cardiovascular disease risk and does not raise total cholesterol or bad cholesterol ( which is LDL cholesterol) levels. Even hard-boiled eggs can improve good cholesterol (which is HDL cholesterol). In addition, two studies conducted on more than 100,000 adults showed that eating one egg a day did not increase the risk of heart-related diseases.
However, people with diabetes should be careful with hard-boiled eggs as well as egg dishes because studies have shown that eating too many eggs can increase the risk of cardiovascular disease for people with diabetes.
4. Boiled eggs are good for eye and brain health
Hard-boiled eggs provide essential nutrients and antioxidants that help support eye and brain health.
4.1. Choline
Choline is an essential nutrient for many physiological activities in the body. The human body can produce choline on its own, but in very small amounts. Therefore, experts recommend supplementing choline from the daily diet to ensure the body functions in a normal way.
Choline is especially important in maintaining a healthy nervous system. They are ones mainly involved in the synthesis of acetylcholine, a neurotransmitter that ensures the ability to remember and learn. Choline is also very important for the body's survival and development. They promote fetal brain and memory development as well as support cognitive function in the elderly. Pregnant women who do not supplement with the necessary amount of choline can lead to neural tube defects in the fetus.
Egg yolks are rich in choline. One hard-boiled egg contains 147 mg of choline, which is 27% of the recommended daily choline requirement. In fact, eggs are the best and most effective source of choline in a diet.
4.2. Lutein and Zeaxanthin
Lutein and zeaxanthin are two of the important antioxidants for eyes’ health. Lutein and zeaxanthin neutralize harmful free radicals, thereby slowing cataract formation and protecting the eyes against age-related macular degeneration. They may even protect the eyes from harmful light.
Egg yolks are an excellent source of lutein as well as zeaxanthin. Furthermore, the body can easily absorb lutein and zeaxanthin thanks to the fat structure in egg yolks.
Hard-boiled eggs are a low-calorie, nutrient-dense food. They are an excellent source of high-quality protein and are rich in B vitamins, zinc, calcium and other important nutrients and antioxidants like choline, lutein and zeaxanthin. Although the cholesterol content in other eggs is high, this does not increase the risk of heart-related diseases in most people. In addition, boiled eggs are also relatively easy to eat and can become a nutritional supplement in your daily meal.
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References: healthline.com, verywellfit.com, cookinglight.com
