Why Boiled Eggs Are the Ultimate Superfood You Need in Your Diet

Written by Jo Castanio

The way you cook eggs can affect their health benefits. Eggs are generally on the list of the most nutritious foods. Boiled eggs retain a lot of nutrients regardless of the cooking time. Hard-boiled eggs are safer if you’re looking to reduce the risk of harmful bacteria such as salmonella.

Are Eggs Boiled Good for You?

Eggs are an extremely versatile food that you can experiment with to get different mouthwatering results. The easiest way to cook eggs is by boiling them. You can eat them with your soup, salad, or curry or eat them for breakfast. The benefits of eating boiled egg go beyond pleasing your taste buds.

The health benefits of boiled eggs are numerous.

1. Source of High-Quality Meat

Boiled eggs contain a lot of protein, which is the building block of the body. They are also essential for strengthening and repairing muscles. One boiled egg contains approximately 6.3 grams. The protein in boiled egg is beneficial, as it contains all nine amino acids essential. These amino acids help to maintain and build muscle mass, as well as promote muscle recovery and growth.

2. Source of Good Cholesterol

This food contains a lot of cholesterol (212mg in one egg, which is more than half the daily recommended intake of 300mg), but it’s dietary cholesterol and not blood cholesterol. Eating boiled egg increases your high-density cholesterol (HDL), also known as the good cholesterol.

3. Contain Vitamin D

Boiling eggs, and especially their yolks, is one of the best ways to increase your vitamin D intake. Two boiled eggs provide 82% of the daily recommended vitamin D intake. Vitamin D is essential for maintaining dental and bone health due to its role in absorption of calcium and phosphorus. This vitamin also boosts immunity and improves muscle function.

4. Omega-3

For those who cannot eat seafood, boiled eggs can be a great alternative. Two boiled eggs provide 180mg of omega-3 fatty acid per serving. They’re a great way to get omega-3s.

5. Promote Eye Health

Boiled eggs are a great source of vitamin A, vitamin E and selenium. All of these compounds possess vital antioxidant properties which help maintain eye health. Selenium is also able to effectively prevent the degeneration of eyesight, regardless of age.

Are Eggs Good For Weight Loss?

Boiling eggs are a great meal choice for those who are trying to lose weight. This food is high in protein while being low in calories. Eggs are also high in satiation levels, which promotes a feeling full, reduced hunger, and a decreased urge to snack between meals.

Research shows that adding boiled eggs to your diet can help you lose weight by:

  • Boosting Your Metabolism
  • Maintaining energy levels
  • Increase the amount of hormones which make you feel satisfied and full

Boiled eggs are a good source of protein and can be a great addition to dietary plans for weight loss. Consuming boiled eggs may also help reduce glucose fluctuations and promote healthy eating habits.

Is it bad to eat eggs every day?

A healthy adult can eat up to two eggs per day. However, this depends on your cholesterol intake. If you have high cholesterol or other factors that place you at risk for heart disease, you should limit your egg consumption to no more than four eggs per week.

In general, cooking the eggs at lower temperatures and for shorter periods of time reduces the oxidation of cholesterol and preserves a majority of their nutrients. Poached and boiled (both hard and softer) eggs are the healthiest option.


The eggs are a vital part of any healthy diet. This is especially true when they are prepared quickly and at lower temperature. The low-calorie content of boiled and poached egg is the best alternative.

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Jo Castanio

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