Nutrition in boiled eggs

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

Elizabeth Barnes, a nutritionist in the US, pointed out the nutrients in boiled eggs.

Protein

One boiled egg contains about 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 your body cannot produce on its own.

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

Calcium

Calcium is an essential mineral that helps you have strong bones and teeth. It is needed for muscles, nerves, blood vessels and hormone production. Adults need 1,000-1,300 mg of calcium a day, and one 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 you can get 86 mg of phosphorus from one boiled egg.

However, if you have chronic kidney disease and are on a low-phosphorus diet, consult your doctor about whether eggs are safe to consume.

Potassium

One boiled egg contains about 63 mg of potassium, an essential mineral for the health of nerves, muscles, cells, heart, and blood vessels.

Folic acid

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

One boiled egg provides about 22 micrograms of folic acid. This is essential for cell health and the synthesis of DNA and other genetic material. It is especially important for pregnant women, helping to prevent neural tube defects such as spina bifida in the fetus.

Vitamin A

One boiled egg provides about 75 micrograms of vitamin A. This is a fat-soluble vitamin that your body can store. Vitamin A is essential for tissue health, 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 can help protect your eyes against age-related macular degeneration.

Notes when eating boiled eggs

Hard-boiled eggs are a great source of nutrients, but the downside is that they are high in cholesterol. 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 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