Nutritional value of boiled eggs

However, because eggs contain cholesterol, people with high cholesterol should eat boiled eggs in moderation, according to the health website Verywell Health .

Elizabeth Barnes, a nutritionist in the US, has highlighted the nutrients found in boiled eggs.

Protein

A boiled egg contains approximately 6 grams of protein. Protein is an essential macronutrient. It helps your body build cells, muscles, skin, organs, and bones. Egg protein contains all nine essential amino acids that the body cannot synthesize on its own.

Boiled eggs are a rich source of nutrients, but they are high in cholesterol.

Calcium

Calcium is an essential mineral that helps you have strong bones and teeth. It's necessary for muscles, nerves, blood vessels, and hormone production. Adults need 1,000-1,300 mg of calcium per day, and a boiled egg provides 25 mg of calcium.

Phosphorus

Phosphorus is an essential mineral that helps build strong bones and teeth. Adults need 700 mg of phosphorus per day, and the body gets 86 mg of phosphorus from one boiled egg.

However, if you have chronic kidney disease and are following a low-phosphorus diet, consult your doctor about the safe consumption of eggs.

Potassium

A boiled egg contains approximately 63 mg of potassium. This is an essential mineral for the health of nerves, muscles, cells, the heart, and blood vessels.

Folic acid

Folic acid is a water-soluble form of vitamin B9. Your body cannot store folic acid and needs to be replenished regularly.

A boiled egg provides approximately 22 micrograms of folic acid. These are essential for cell health, DNA synthesis, and the production of other genetic material. They are especially important for pregnant women, helping to prevent neural tube defects such as spina bifida in the fetus.

Vitamin A

A boiled egg provides approximately 75 micrograms of vitamin A. This is a fat-soluble vitamin, and your body can store it. Vitamin A is essential for the health of tissues, skin, eyes, the immune system, and the reproductive system.

Lutein and zeaxanthin

These are important antioxidants for eye health. According to research, consuming more lutein and zeaxanthin may help protect the eyes against age-related macular degeneration.

Things to note when eating boiled eggs

Boiled eggs are a rich source of nutrients, but their drawback is their high cholesterol content. If you have high cholesterol, you should reduce the amount of saturated fat and cholesterol in your diet.

However, eating one egg a day is safe for your health and does not increase the risk of cardiovascular disease, according to Verywell Health .

Source: https://thanhnien.vn/dinh-duong-trong-trung-luoc-185240709184011396.htm