Boiled Eggs: Nutrition & Health Benefits.

Boiled eggs are a highly nutritious food that offers a variety of health benefits. Here’s a detailed look at their nutrition and health benefits:

Nutritional Profile of Boiled Eggs

A large boiled egg (about 50 grams) contains approximately:

• Calories: 70-78 kcal
• Protein: 6.3 grams
• Fat: 5.3 grams
  • Saturated Fat: 1.6 grams
  • Monounsaturated Fat: 2.0 grams
  • Polyunsaturated Fat: 0.7 grams
• Cholesterol: 186 mg
• Carbohydrates: 0.6 grams
• Fiber: 0 grams
• Sugars: 0.6 grams
• Vitamin D: 44 IU (about 10% of the Daily Value)
• Vitamin B12: 0.6 µg (25% of the Daily Value)
• Riboflavin (Vitamin B2): 0.2 mg (15% of the Daily Value)
• Selenium: 15.4 µg (22% of the Daily Value)
• Phosphorus: 86 mg (9% of the Daily Value)
• Folate: 24 µg (6% of the Daily Value)
• Iron: 0.9 mg (5% of the Daily Value)

Health Benefits of Boiled Eggs

1. High-Quality Protein Source:

   • Eggs provide all nine essential amino acids, making them a complete protein source. This is vital for muscle repair, growth, and overall body function.

2. Supports Eye Health:

   • Boiled eggs contain lutein and zeaxanthin, antioxidants that play a crucial role in protecting the eyes from age-related macular degeneration and cataracts.

3. Brain Health and Development:

   • Choline, a nutrient found in boiled eggs, is essential for brain development and function. It’s particularly important for pregnant women, as it supports fetal brain development.

4. Heart Health:

   • While eggs contain cholesterol, recent studies suggest that for most people, dietary cholesterol has a minimal impact on blood cholesterol levels. The monounsaturated fats in eggs may help improve heart health by reducing bad cholesterol levels.

5. Weight Management:

   • Boiled eggs are low in calories but high in protein, making them a satisfying food that can help control hunger and support weight loss.

6. Bone Health:

   • Eggs are a good source of vitamin D, which is important for bone health. Vitamin D helps the body absorb calcium, promoting strong bones and teeth.

7. Immune Support:

   • The vitamins and minerals in boiled eggs, including vitamin A, vitamin D, and selenium, play roles in supporting a healthy immune system.

8. Promotes Healthy Skin and Hair:

   • The protein, biotin, and other nutrients in eggs support healthy skin, hair, and nails.

Potential Concerns

• Cholesterol: While eggs are high in cholesterol, they don’t necessarily raise cholesterol levels for most people. However, those with certain health conditions like familial hypercholesterolemia may need to monitor their egg intake.
• Allergies: Some people may be allergic to eggs, particularly children, though many outgrow the allergy.

Conclusion

Boiled eggs are a nutrient-dense food that offers numerous health benefits. They can be a valuable addition to a balanced diet, supporting various aspects of health from muscle maintenance to heart health.