It is economical, easy to prepare, protein source, can be prepared in many different ways, keeps you full and weakens… If I were to ask you which food has all these features, what would your answer be? You know egg… egg a great source of protein. It is mostly eaten for breakfast. Omelette, scrambled eggs, menemen… How do you prefer eggs? I like poached eggs the most. It is both easy to prepare and delicious. Boiled egg also impresses with its benefits.
Let's look at the nutritional value first. Then let's talk about the benefits of boiled eggs.
Boiled egg benefits
Boiled egg nutritional value
The nutritional value of one large boiled egg is as follows:
Calories: 77
Carbs: 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 Intake (RDA)
Vitamin B2 (riboflavin): 15% of the RDA
Vitamin B12 (cobalamin): 9% of the RDA
Vitamin B5 (pantothenic acid): 7% of the RDA
Phosphorus: 86 mg or 9% of the RDA
Selenium: 15.4 mcg, or 22% of the RDA
Egg is a very low calorie food compared to the nutrients it contains. The most important feature is that it is a complete protein source. That is, it contains all the amino acids.
Most of the nutrients in eggs are found in the yolk.egg white It consists mainly of protein.
What are the benefits of boiled eggs?
High quality protein source
Protein; It has vital functions such as building muscle and bone, producing hormones and enzymes.
Eggs provide about 6 grams of high-quality protein. One of the best sources of protein. This is because it contains all nine essential amino acids.
Although the protein is mostly found in the egg white, half of the yolk is almost protein.
Hard-boiled eggs provide monounsaturated and polyunsaturated fats.
These fats balance blood cholesterol levels and reduce the risk of heart disease.
Two-thirds of the fat content of a hard-boiled egg consists of mono- and polyunsaturated fats called MUFAs and PUFAs.
High in cholesterol
Eggs were thought to play a role in heart disease due to their high cholesterol content.
Over time, this perception has changed as a result of studies.
It's true that boiled eggs are high in cholesterol. However, according to recent studies, it is known that dietary cholesterol has little effect on blood cholesterol.
In most people, dietary cholesterol does not raise bad cholesterol. It even improves good cholesterol.
Beneficial for brain and eye health
Eggs provide important nutrients and antioxidants that support brain and eye health.
Choline:KolinIt is produced in our body, albeit a little, but it is a substance that must be obtained mostly from food. It is very important for memory, learning and the nervous system. Especially in pregnant women. Choline is found in egg yolk. Eggs are the most concentrated source of choline from food.
Lutein and zeaxanthin:Lutein and zeaxanthin, two antioxidants important for eye health. Protects from harmful free radicals accumulating in the eye. It reduces the formation of cataracts and protects from age-related macular degeneration. Egg yolk is an excellent source of these two carotenoids.
Beneficial for bone health
Boiled eggs contain vitamin D, which keeps our bones and teeth strong.
Vitamin Dsupports calcium absorption and regulates calcium levels in the blood.
Boiled egg helps the body to lower blood pressure.
It improves the muscles
Egg whites are a great source of protein.
Eating egg whites on a daily basis ensures the development of muscles.
Heart health
Eating boiled eggs supports heart health.
In particular, egg white contains vitamins and minerals that accelerate blood flow and prevent blood clotting.
Do boiled eggs make you lose weight?
Boiled egg benefits include supporting the slimming process.
Eggs are a quality protein source and contain high amounts of all nutrients.
With its protein content, it gives energy to the body and makes you feel full for a long time.
Eggs are low in saturated fat. Eating lean protein is important in the weight loss process.
Eggs also help build muscle strength and prevent muscle loss.
Is it bad to eat boiled eggs every day?
Eating boiled eggs every day is healthy.
A study of more than 100.000 people showed that eating an egg every day did not increase the risk of heart disease.
How many minutes to boil a boiled egg?
Boiling an egg also has its tricks. Because everyone likes hard-boiled eggs with different hardness.
Boiled egg: It is a boiled egg with cooked white and runny yolk. If you take the water of the egg you put in the pan or pot 3 minutes after it starts to boil, your egg will be soft.
Apricot consistency: Apricot egg white is cooked well, and the yolk becomes apricot-colored and non-flowing. For this, you need to take it 4 minutes after the egg starts to boil.
Hard-boiled eggs: In a hard-boiled egg, both the white and the yolk are cooked. For this, the egg should boil for 5-6 minutes.
Hard boiled eggs: The white and yolk must boil for at least 7 minutes to become well-done. You can boil it for up to 12 minutes if desired.
