When you're wondering what to eat for breakfast, or when you're feeling a little hungry, a boiled egg is something you can quickly make. It's delicious and nutritious. But sometimes we don't think about how many health benefits are hidden inside this small egg. So today, let's talk about this very simple, yet nutritious boiled egg.
What are the benefits of boiled eggs for our body?
An egg is like a little package full of nutrients. After milk, eggs are the best source of high-quality protein. Rather than discussing the benefits one by one, it will be easier for you to look at this table.
| The benefit | How does that happen? |
|---|---|
| Helps to lose weight. | Due to the high protein content in eggs, eating one often makes you feel full. This helps control overeating. |
| Very good for pregnant mothers and babies | The protein and vitamin D in eggs are essential for the teeth, bones, and overall development of the baby in the womb. |
| For brain function and memory | Eggs are a food rich in the nutrient Choline , which is important for brain cell growth and memory enhancement. |
| Protects eyesight | The antioxidants Lutein and Zeaxanthin found in egg yolks help protect the eyes from damage as we age. |
| Increases mental strength | Especially when you add an egg to your breakfast, the combination of protein and choline in it helps keep the brain alert throughout the day. |
Simply put, an egg is not only a delicious dish, but also a powerful little food that provides nourishment to several of the most important organs in our body.
What exactly is the nutritional value of an egg?
Let's take a look at the nutrients contained in a large boiled egg (about 50 grams).
| Nutrient section | Amount contained (by weight ) |
|---|---|
| Calories | 77 |
| Protein | 6.3 grams |
| Fat (Total Fat) | 5.3 grams |
| Saturated Fat | 1.6 grams |
| Cholesterol | 186 milligrams |
| Sodium | 62 milligrams |
In addition, eggs also contain essential vitamins like vitamin A and vitamin D.
Be careful of these things when eating eggs
No matter how good eggs are, we still need to be careful about some things.
- Cholesterol issue: Eggs do contain cholesterol. However, eating one egg a day will not have a significant impact on a healthy person. However, eggs can increase the level of LDL (bad cholesterol) , which is a type of cholesterol that is harmful to the body. Therefore, if you have heart disease or high cholesterol, it is best to ask your doctor how many eggs are appropriate.
- Adding salt: Many of us eat boiled eggs with salt and pepper. However, adding too much salt can increase the amount of sodium in the body. This is not good for conditions like high blood pressure.
- Cooking method: Boiling eggs is the healthiest way to cook them, because frying them in oil adds extra, unnecessary fat.
- Safety: Eating a hard-boiled egg is safer than eating a soft-boiled egg because it reduces the risk of bacterial infections like Salmonella .
How do you boil an egg perfectly and peel it easily?
Boiling an egg is very simple.
- Usually, when eggs are placed in a pot of water and boiled for about 10-12 minutes after the water starts boiling, the yolks become hard-boiled.
- If you want the yolks to be soft-boiled, boil for 5-6 minutes.
A little tip to easily peel eggshells
Peeling a boiled egg can be a bit of a hassle for some people. Try this:
1. After the boiled egg has cooled slightly, gently tap it on a hard surface, such as a table, to create small cracks around the egg.
2. Now place the egg between your hands and roll it slowly. This will start to separate the shell from the egg.
3. Peel the egg starting from the fat side. If it seems difficult, hold it under some cold water and peel it off. It will be much easier that way.
How do you preserve boiled eggs?
Boiled eggs are very convenient because they can be made in advance. But it's very important to store them properly.
- Hard-boiled eggs: Can be kept in the fridge with the shell on for up to a week .
- Soft-boiled eggs: Can be kept in the refrigerator with the shell for about two days .
- Outside the refrigerator: Do not leave peeled or unpeeled hard-boiled eggs at room temperature for more than two hours . Bacteria can grow.
- Freezing: Freezing boiled eggs is not a good idea because the egg whites will become rubbery.
Take-Home Message
- Boiled eggs are a very simple, easy-to-make, and nutritious food.
- It is very beneficial for weight control, brain function, eyesight, and during pregnancy.
- It is generally not a problem for a healthy person to eat one egg a day.
- If you have conditions such as heart disease or high cholesterol, talk to your doctor about the right amount of eggs for you.
- It is very important to store boiled eggs properly in the refrigerator for food safety.
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