Boiled eggs are one of the foods that are often a breakfast choice for many Indonesians.
Besides their delicious taste and high protein content, boiled eggs are also important to cook. There is nothing wrong with this food being a breakfast choice. But did you know that in addition to being high in protein, there are many other benefits of boiled eggs that can be obtained by consuming them? One of them is weight loss. Don't believe it? See the details in the following article.
Benefits of eating eggs:
- Increase metabolism
The first benefit of boiled eggs is that they increase metabolism. The choline content in boiled eggs can help the process of fat digestion and prevent the accumulation of fat in the body. In addition, boiled eggs can also increase adiponectin levels which can increase metabolism, improve the body's ability to respond to insulin, and speed up the process of fat digestion.
- Low in calories
If you want to consume boiled eggs while dieting, there is no need to worry. This is because boiled eggs are not high in calories, one large boiled egg gives you about 78 calories. In addition, boiled eggs do not use oil or fat that can provide extra calories. By consuming boiled eggs, they can be an alternative to other high-fat protein sources. You can eat boiled eggs with low-calorie vegetables and carbohydrates, such as boiled eggs with spinach and potatoes.
- Reduce the risk of heart disease
Reducing the risk of heart disease is one of the benefits of boiled eggs. This is because the large LDL cholesterol particles found in boiled eggs can reduce the risk of heart disease. Although LDL cholesterol is known as bad cholesterol, studies have shown that small LDL particles are larger and have a greater risk of heart disease than people with large LDL particles.
- Maintain eye health
Eggs contain lutein and zeaxanthin, which are antioxidants that play an important role in your eye health. Eggs contain powerful antioxidants that can maintain the health of the eye retina, so that eye health is maintained. This is very important for the elderly, who face a decline in vision.
- Maintain brain health
Boiled eggs contain choline, which is divided into vitamin B. Choline can help maintain brain health because it is needed to build cell membranes and help in the production of signaling molecules in the brain. In addition, choline also plays an important role in breaking down homocysteine amino acids, which are associated with heart growth.
- Reduces levels of triglycerides in the blood
Boiled eggs are enriched with omega-3 fatty acids, which can reduce levels of triglycerides in the blood. If triglyceride levels are high in the blood, it can increase the risk factors for heart disease. By consuming five omega-3 enriched boiled eggs per week for three weeks, it can reduce triglyceride levels in the blood by 16-18%.
Boiled eggs are a good source of protein. For those who want to lose weight, boiled eggs are a suitable food. However, the effects of boiled eggs can occur if not consumed properly. Consult your doctor to find out if you have an egg allergy or not, in order to reduce the risk of side effects.
Nutrients in boiled eggs
Boiled eggs contain good nutrition for the body. In one boiled egg (50 grams), there are nutrients such as:
Calories: 77
Carbohydrates: 0.6 grams
Fat: 5.3 grams
Saturated fat: 1.6 grams
Cholesterol: 212 mg
Protein: 6.3 grams
Vitamin A: 6%
Vitamin B2: 15%
Vitamin B12: 9%
Vitamin B5: 7%
Phosphorus: 86 mg
Selenium: 15.4 mcg
From the list of nutrients above, we can see that boiled eggs provide only 77 calories, 5 grams of fat and a very small amount of carbohydrates. In addition, boiled eggs contain amino acids, which are a complete source of protein. Most of the nutrients in eggs are found in the yolk, while egg whites have protein.
Tips from HealthyQ
Eating boiled eggs has good benefits for the body, including having a high amount of protein, maintaining body membrane function, and helping with weight loss. But, do not consume too much because the cholesterol level is very high.
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