Eggs are a very versatile food item. They are used in the preparation of a variety of dishes and can be made into a delicious dish solely by themselves as well. Their versatility is proved by the fact that they are used in both sweet and savoury dishes. Whether it is the frying batter for crispy chicken wings or a delightful cake—eggs are an important and integral ingredient of many dishes.
One of the most common forms in which eggs are consumed is by boiling them. Known as ‘boiled eggs’ , they are tasty, healthy, easy to make and take literally a few minutes to cook. Here are a few health benefits of eating boiled eggs one egg a day or even two.
1. EGGS CAN LOWER TRIGLYCERIDES
Triglycerides are a risk factor for heart disease. You see, when you eat, the fat that is not needed right away is converted into triglycerides. They are found in your blood and fat cells. Omega-3 enriched eggs contain fatty acids that reduce blood triglycerides. But note, it is Omega-3 enriched, or eggs from pasture-fed chicken that have this capability.
2. EGGS CAN LOWER THE RISK OF BREAST CANCER
A research study at Harvard University cited that eggs can lower the risk of breast cancer. This was most beneficial when eggs were consumed in adolescence. However, a later study showed that women consuming at least six eggs every week had a 44% reduction in the risk of breast cancer than women who ate fewer eggs. The choline in eggs is also a protectant against breast cancer risk.
3. EGGS ARE GOOD FOR BRAIN HEALTH
An egg contains 125.5 milligrams of choline (which is about ¼ of what you need). Choline is good for heart health but also essential to the brain. Choline helps to regulate memory and mood. Studies have proven that it helps cognitive function like visual and verbal memory. The membranes that surround your cells are formed with the aid of choline. During pregnancy and as well when breastfeeding, choline is essential for the baby’s brain development, too.
4. Take in essential minerals
Minerals like iron, zinc, and phosphorus are present in eggs in great amounts and are requisite for your healthy body. Zinc maintains your immune system and turns food into energy. Iron is required for a number of things, but women need it plenty of it due to menstruation. Eggs are also rich in iodine, which is required to make thyroid hormones, and selenium.
5. High in quality protein
Getting enough protein in your diet is extremely important for a healthy body. Proteins are the building blocks of the blocks of the human body as they formulate all sorts of tissues which serve as a structural and functional process. A single large egg contains around six grams of protein. Apart from this, eggs also contain all the essential amino acids which further help in working with protein in your body. Enough protein is important for stronger bones, increase muscle mass, help in weight loss etc.
Boiled eggs are a great and versatile ingredient! If you’re looking to boil eggs, here’s a simple method:
- Place the eggs in a pot: Arrange them in a single layer.
- Add water: Fill the pot with enough water to cover the eggs by about an inch.
- Bring to a boil: Heat the pot on high until the water reaches a rolling boil.
- Turn off the heat: Once boiling, cover the pot with a lid and turn off the heat. Let the eggs sit:
- For soft-boiled: about 4-6 minutes
- For medium-boiled: about 7-9 minutes
- For hard-boiled: about 10-12 minutes
- Cool the eggs: After the time is up, transfer the eggs to an ice bath (a bowl of ice water) to stop the cooking process. Let them cool for at least 5 minutes.
There are plenty of creative ways to use boiled eggs! Here are some ideas:
- Egg Salad: Mash boiled eggs with mayonnaise, mustard, celery, and seasonings for a tasty sandwich filling or dip.
- Deviled Eggs: Halve the boiled eggs, mix the yolks with mayo, mustard, and spices, then pipe the mixture back into the egg whites.
- Salads: Add sliced boiled eggs to salads for extra protein. They work well in classic salads like Caesar or a simple green salad.
- Rice or Grain Bowls: Top a bowl of rice or quinoa with sliced boiled eggs, veggies, and your favorite sauce for a hearty meal.
- Ramen: Add boiled eggs to ramen for a rich, savory touch.
- Pickled Eggs: Soak boiled eggs in a vinegar brine with spices for a tangy snack or appetizer.
- Breakfast Tacos: Chop boiled eggs and mix with avocado, salsa, and cheese, then serve in tortillas.
These options can definitely add some variety to your meals! Enjoy experimenting with them!