Are Boiled Eggs Healthy to Eat?

A boiled egg might be small, but it is packed with essential vitamins and minerals such as potassium,iron, zinc, vitamin E and folate. With 6.29 grams of protein and just 78 calories, a hard-boiled egg is a food that can refuel your body and help control hunger. Eat a boiled egg for a snack or as part of a

Calories and Fat

A large boiled egg contains 78 calories and 5.3 grams of fat, of which 1.6 grams are saturated. Boiled eggs are more nutritious than other types of eggs because they are cooked without oil or butter, which adds additional calories and fat to the finished product.

 In comparison, one large fried egg contains 90 calories and 6.83 grams of fat, of which 2 grams are saturated. A large scrambled egg contains 91 calories and 6.7 grams of fat, 

of which 2 grams are saturated.

Vitamin B12

One large boiled egg supplies 0.56 micrograms of the 2.4 micrograms of vitamin B12 you should consume each day. Vitamin B12, like other B vitamins, is essential for healthy metabolism. The nutrient helps your body turn the calories from your food into energy. 

Vitamin B12 plays an essential role in the function of your central nervous system as well. Because the vitamin is crucial for the formation of red blood cells, a vitamin B12 deficiency can lead to anemia.

Vitamin A

Women need 700 micrograms of vitamin A each day and men require 900 micrograms. One large boiled egg supplies 74 micrograms toward these goals. 

In addition to keeping your eyes working properly, vitamin A also supports the health of your skin, teeth and bones. The nutrient plays a role in reproduction and breast-feeding as well.

Health Benefits

One egg contains 186 milligrams of cholesterol, which might have you worried about eating the food regularly. If you are in good health, eating eggs won't increase your cholesterol levels significantly, 

reports an article published in the "Journal of the American College of Nutrition" in 2000. Eggs contribute many essential nutrients you need for good health,

 and healthy adults can safely eat an egg a day without worrying about cholesterol. A 2008 article published in the "International Journal of Obesity" notes that eating eggs for breakfast, along with restricting caloric intake, can help you shed excess weight.

Tips

Replace the traditional fried egg on a breakfast sandwich with a chopped boiled egg. You'll consume less fat and get a good dose of vitamins and minerals.

 Chop a boiled egg into a spinach salad, or layer boiled egg slices on top of a potato salad. Add chopped boiled eggs to chicken or tuna salad to increase the protein content of a sandwich. Garnish a bowl of potato soup with boiled egg slices as another way to incorporate this healthy food into your diet.

                     

                Source: http://healthyeating.sfgate.com

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