Eggs are nutritious animal protein with different preparation methods. Boiled eggshave proven to be more nutrient-dense than fried eggs. You can use boiled eggs to make a healthydiet.
For a long time,there has been confusion on whether eggs are healthy. The high cholesterol levels in eggs have made it unclear whetherthese delicious chicken products should be eaten frequently. With the current reasoning, enhanced bymore knowledge, individuals are now convinced that eggs, especially boiled,are healthy. Once the safety of eggs wascleared, another controversy was raised about how they should be boiled. This article providesnecessary information about boiled eggs.
Why Do YouNeed Boiled Eggs?
To most individuals, boiled eggs taste bland. Most people preferfried eggs because of theirappealing taste. However, creative cooks can make boiled eggs more delicious by adding other ingredients. People loveboiled eggs because oftheirnutritional value. So, what isthe nutritional profile of a boiled egg?
1 egg weighing 44 g offers the following
- Calories-62.5calories
- Total fat-4.2g
- Proteins-5.5g
- Calcium-24.6mg
- Sodium-189mg
- Magnesium-5.3mg
- Potassium-60.3mg
- Iron-0.8mg
- Cholesterol-162mg
- Phosphorus-86.7mg
- Zinc-0.6mg
Eggs are also sources of folate, zeaxanthin, lutein, selenium, and vitamins B,E,K, and E.
What Are theHealth Benefits of Boiled Eggs?
Supports Healthy Skin
Minerals and vitamins present in eggs preventbody tissue damage and promotehealthy skin. Also, they boostimmune system and improves physical appearance.
Improves Eye Health
Zeaxanthin and lutein preventmacular degeneration, aserious cause of blindness that comes with age. Also, certain vitamins offered by eggs improvevision.
Helps With Losingand Maintaining Weight
Eggs are excellent sources of protein that will keep you full for long. This will prevent you from frequent consumption of food, increasing the chances of weight loss.
Eggs Are Sources ofFolic Acid
Folic acid present in eggs makes them useful to pregnant womenas theyoffer protection against congenital disabilities.
Reduces Risks of Heart Conditions
Choline present in eggs breaks downcompounds,such as homocysteinewhich may cause heart diseases.
Other benefits of eggs include;
- Supports energy production
- Eggs helpin the maintenance and repair of body tissues
- Eggs are rich in vitamin B12, vitamin A, and selenium which keep the immune system healthy.
Various Ways of Preparing Eggs
Eggs are highly versatile, and can be preparedin different ways, including
Poached or boiled eggs
This is the healthiest and simplest way to prepare eggs. There are many ways of addingflavor to poached eggs, includingsprinkling chili powder, pepper, or sumac.
Huevos Rancheros
This method involves preparing your egg with tomato as its base and addingherbs and other flavorings.
Hard-boiled Eggs
Hard-boiled eggsare perfect with salads.
Plain-boiled Eggs
These are healthy for individuals with digestive problems or those who want an easy to prepare type of egg.
Which Egg Is Best forBoiling?
The most commonly boiled egg is the chicken variety. There aredifferent types of eggs, including
- Organic
- Cage-free
- Non-cage free
- Free-range
The organic eggs are the healthiest. Research shows that organic eggs are from hens with unlimited freedom to roam, hence more nutritious than thecaged ones. Furthermore, their levels of copper, potassium, and protein are alsohigher.
How Long Should You Boil an Egg?
The approximate time of boiling an egg isfive minutes. However, different factors will determine the time taken. For instance, soft boiled will take fewer minutes than a hard-boiled egg. Other factors include
The egg’s size
The kind of pan used for boiling the egg
Whether the eggs are refrigerated or not
How Can You Geta Great Boiled Egg?
Place your eggsin a small size pan. Cover them with about 3cm of cold water, sprinkle salt moderately, and heat the pan.Let the eggs boil for;
- 4minutes if you want a soft-boiled yolk
- 6 minutes for a slightly set white and set yolk
- 8 minutes for a firmer yolk and medium cooked egg
- 10 minutes for a slightly soft yolk and hard-boiled egg
- 12 minutes for a firmly hard-boiled egg
Use a slotted spoon to remove the egg from the panand serve it with your desired dish.
TipsFor Peeling AHard-boiled Egg
Peeling eggs the right way can save you from struggling with the shells. Older eggsare easier to peel. Therefore, going for eggs that have stayed on the shelf for a while will make you have a lesser peeling time. After boiling, submerge your eggs in cold water for the eggs tocontract and become less sticky to the shell.
Conclusion
Boiled eggs are healthier, sweeter, and easy to prepare. If a boiled egg is your favorite, try different recipes, such as egg salad with seeds and broccoli, boiled eggs with bacon and chicory, boiled egg and avocado soldiers, and hard-boiled egg and spinach curry. As a precaution, don’t buy eggs with cracked shells or past their expiration date, and store your eggs in the refrigerator. Getting them exposed to room temperature makes them sweat, thus easier for bacteria to multiply inside the shell.
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