Eggs are a very flexible food. You can use them in many dishes, both sweet and savory, or simply eat them by themselves. One of the easiest and healthiest ways to eat eggs is by boiling them. Boiled eggs are tasty, simple to prepare, and only take a few minutes to cook.
Here are some possible health benefits of eating one or two boiled eggs each day:
1. May Help Lower Triglycerides
Triglycerides are a type of fat in your blood. High levels can increase the risk of heart disease. Omega-3 enriched eggs (or eggs from pasture-raised chickens) contain healthy fats that can help lower triglyceride levels.
2. May Lower Breast Cancer Risk
Some studies suggest that eating eggs may reduce the risk of breast cancer. Research from Harvard University found that women who regularly ate eggs, especially during their teenage years, had a lower risk. The nutrient choline in eggs may also help protect against breast cancer.
3. Supports Brain Health
Eggs contain choline, an important nutrient for the brain. One egg provides about a quarter of your daily choline needs. Choline helps with memory, mood, and overall brain function. It is especially important during pregnancy and breastfeeding for a baby’s brain development.
4. Provides Important Minerals
Eggs are rich in minerals like iron, zinc, phosphorus, iodine, and selenium.
- Iron helps prevent anemia, especially important for women.
- Zinc supports the immune system and helps the body produce energy.
- Iodine supports healthy thyroid function.
- Selenium helps protect cells from damage.
5. High in Quality Protein
One large egg has about six grams of high-quality protein. Protein helps build and repair tissues, strengthen bones, increase muscle mass, and support weight loss. Eggs also contain all the essential amino acids your body needs.
Eating one boiled egg a day can be a simple and nutritious addition to a balanced diet.