Eggs are made up of concentrate on protein and nutrients. The best way to enjoy all the nutrient present in eggs is to cook them. Hard boiled eggs are great for the salad and are eaten individually with salt and pepper sprinkled.
All the nutrients that eggs have to offer are relatively low in calories. In addition to this information provided hard boiled eggs also contain a whole range of amino acids, which means that they represent a complete source of protein. Hard boiled eggs contain important vitamins like D, zinc, calcium and all B vitamins including riboflavin (vitamin B2) and vitamin B12.
Contents
Nutrition component of Hard boiled egg in details
There are lot of essential nutrients present in Hard boiled eggs. In details each contains about 80 calories, with an average of 6 grams of protein, about 1 gram of carbs and 1.5 grams of fat. Hard boiled eggs also contain vitamins D and E, iodine, magnesium, sodium, choline, tryptophan, selenium, it also contains many B vitamins and vitamin A calcium, phosphorus, iron, zinc and flavonoids such as lutein and zeaxanthin.
Sodium present in hard boiled egg: 60 mg; Fiber present in hard boiled egg: 0 g; Sugar present in hard boiled egg: 1 g; Protein present in hard boiled egg: 6 g; Calcium present in hard boiled egg: 2%; Potassium present in hard boiled egg: 2%.
Fat
Fat is known to be an important ingredient as the presence of fat helps you to absorb all the wonderful fat-soluble that are contained in eggs. When it comes to fat nutrient in hard boiled egg about five grams of fat are present and less than two grams are saturated.
Vitamin D
Hard boiled egg contains more than 10% of the recommended daily intake of vitamin D, which is especially important in winter. Vitamin D is one of the necessary factor in the absorption of calcium, which have effects in the health of our teeth and bones. Vitamin D present in hard boiled eggs also help reduce the risk of various chronic diseases such as cancer and type 2 diabetes.
Protein
About six grams of proteins are present in hard boiled eggs, which makes it ideal snack for office or after workouts. Although an egg contains only about 80 calories, it has been shown that hard boiled eggs increase satiety and help you lose weight because of their protein content and balanced nutritional profile.
Cholesterol
Cholesterol is the main reason why most people avoid eggs over the years because it is believed that cholesterol clogs the arteries and negatively affects heart health. Also note that recent research shows that hard boiled egg dietary cholesterol may not have a significant effect on blood cholesterol.
Vitamins B
B group vitamins are essential to keep your metabolism in perfect condition, and hard boiled eggs are an excellent source. Also note that B-12 is essential for the formation of red blood cells and also help in the function of the central nervous system. For vegetarians, it is particularly important to realize that meat products are no different.
Choline is an essential nutrient commonly associated with B vitamins and known for its ability to regulate cellular and brain functions.
Benefits of hard boiled eggs
Low calories and rich in vitamins
Hard boiled eggs are low in calories and rich in vitamins, minerals and essential nutrients. However note that the yolk present in hard boiled egg provides nutrients, fat and protein, while the white content in hard boiled egg is majorly protein.
Listed below are some of the health benefits of hard boiled eggs:
Good fats
Hard boiled eggs provide good fats called monounsaturated and polyunsaturated fats or monounsaturated fats (MUFAs) and polyunsaturated fatty acids (PUFAs). Saturated and trans fatty acids can be replaced with monounsaturated and polyunsaturated fatty acids which can help stabilize the blood cholesterol and lowers the overall risk of heart disease. The insulin in your blood is also regulated by hard boiled egg fat content, which helps to keep the blood sugar in a healthy range that would make it beneficial for Type 2 diabetics. Another fact to know is that about two-thirds of the fat content of hard boiled eggs in the blood shell come from good monounsaturated fats and also polyunsaturated fatty acids.
High protein
Protein helps to build muscle and also helps to repair all the tissues in our body and structure the cell walls that is the main reason protein content is high on hard boiled egg.
Helps in weight management
When it comes to energizing your body because it generally contains the highest content of all food sources, protein content present in hard boiled egg helps in that and make you feel fuller longer. Hard boiled eggs also contain low in saturated fats and can be considered lean as they only contain 70 calories each. Lean proteins is an important aspect in weight management especially when accompanied by fresh vegetables and whole grains. Also note that on the other hand hard boiled eggs helps in building muscle strength and also helps in preventing muscle loss.
Ideal for eye Health
Vitamin A is one of the nutrients present in hard boiled egg which helps in the membranes protection around the cornea of the eye and help reduce the risk of night blindness in both men and women. Women need 700 micrograms of vitamin A per day and men 900 micrograms, says the Office of Dietary Supplements.
Strong bones
Vitamin D which help in the strengthening of bones and teeth is also present in hard boiled egg. Vitamin D promotes calcium intake and regulates calcium levels in the blood. In other to give your skeleton the calcium it needs for strength and structure, they require 600 international units of vitamin D daily, reports the Bureau of Dietary Supplements.
Stimulates the metabolism
The presence of essential amino acids allows your body to easily use the proteins contained in the eggs for maintenance purposes. Hard boiled eggs also help to boost the body metabolism and also contain monounsaturated and polyunsaturated fats that can help reduce the absorption of cholesterol.
Keeps you Full
Hard boiled eggs help you to stay full longer, which keeps you from starving, because eggs are excellent source of protein available in a satisfactory content. The high value of hard boiled eggs reduces your appetite and increases the abundance, so you do not feel hungry.
Reduces bloating
Bad eating habits affect your health, causing bloating. The intake of junk food is one of the causes of an inflated stomach. Avoiding junk food is a difficult option, especially if you work. However be rest assure that eating hard boiled eggs for breakfast and avoiding junk food can help in preventing a bloated stomach. With hard boiled eggs, you will feel lighter at breakfast than with something unhealthy
Great for brain health
Hard boiled eggs are good for brain function because they contain choline. Choline present in hard boiled egg is a nutrient that helps to regulate the brain, the nervous system and the cardiovascular health. It helps maintain the structure of the brain cell membranes and forwards messages from the brain to the nerves and muscles. Hard boiled eggs helps in the prevention of birth defects in pregnant women.
Conclusion
An excellent source of high quality protein and nutrient that is rich in B vitamins, zinc, calcium and other essential nutrients and antioxidants such as choline, lutein and zeaxanthin. It is also very Low in calorie content and it is very nutritious.
Hard boiled eggs not only contain all the essential amino acids needed for muscle growth and repair, but are also a good source of saturated fat needed to build and maintain cell walls. According to the “Dietary Supplements PDR”, choline also promotes the function of your nervous system, especially in terms of memory, and stimulates the metabolism of your liver. Egg-based antioxidants such as vitamins A and E, as well as lutein and zeaxanthin fight free radicals and reduce the damage caused by tissue oxidation, especially in the eyes. In fact, lutein and zeaxanthin are associated with less risk of cataracts and age-related macular degeneration, both of which cause vision problems.
Although it is known that eggs are high in cholesterol, but when eggs are boiled hard it helps to decrease the risk of heart disease in most people and makes it healthier to consume. In term of calorie difference hard boiled have less calories and fat than fried eggs mainly because they are made without oil or extra butter. They can be one of the simplest and most nutritious supplements to your diet.
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