Hard-boiled eggs are one of the most popular and highly nutritious foods that are known worldwide as a complete source of protein and nutrients. Due to its unique properties for the body, this valuable food item is used in various food programs, including weight loss diets, strengthening diets, and even nutrition during pregnancy. Consuming hard-boiled eggs is not only effective for providing energy and maintaining health, but it can also help improve brain function, strengthen bones, and general body health. In this article, we will comprehensively examine the properties of boiled eggs and explain the scientific reasons for its importance.
Properties of boiled eggs
Complete source of protein
One of the most prominent properties of boiled eggs is its quality protein. Egg protein provides the body with all the essential amino acids that are essential for growth, tissue repair and maintaining muscle health. Consuming one hard-boiled egg per day can meet the body’s need for protein, especially in children, athletes, and the elderly. This feature makes hard-boiled eggs an excellent choice for diets aimed at building muscle or losing weight.
Weight loss with boiled eggs
One of the reasons for the popularity of hard-boiled eggs in weight loss diets is its ability to make you feel full for a long time. Consuming hard-boiled eggs for breakfast can reduce appetite and make a person eat less food throughout the day. Boiled eggs are also low in calories and at the same time rich in nutrients that provide the body with enough energy without adding extra fat and calories.
Strengthen brain health and memory
Boiled eggs contain a substance called choline, which plays an important role in strengthening memory and brain function. Choline is known as an essential nutrient for brain cells and is especially important for children and the elderly. Consuming hard-boiled eggs can help improve concentration, reduce the risk of Alzheimer’s disease, and improve mental performance.
Maintaining eye health
Vitamin A and lutein in hard-boiled eggs help maintain eye health. These nutrients play a role in preventing eye diseases such as macular degeneration and cataracts. Daily consumption of hard-boiled eggs can help improve vision and prevent damage caused by oxidative stress.
Strengthening bones and teeth
Boiled eggs are rich in vitamin D, which is essential for the absorption of calcium and phosphorus in the body. This vitamin helps strengthen bones and teeth and prevents diseases such as osteoporosis. Consuming hard-boiled eggs along with calcium-rich foods can ensure bone health.
Help improve heart function
Contrary to the old belief that eggs can raise cholesterol levels, research has shown that moderate consumption of hard-boiled eggs does not have a negative effect on heart health. In fact, this food item contains antioxidants such as selenium, which prevent oxidative stress and inflammation that cause heart diseases.
Increase energy and reduce fatigue
The presence of B group vitamins such as B12 in hard-boiled eggs increases energy levels and reduces fatigue. These vitamins play a key role in the production of energy through the metabolism of carbohydrates, fats and proteins. Consuming hard-boiled eggs in the morning can provide the necessary energy for daily activities.
Skin and hair protection
Biotin and antioxidants in hard-boiled eggs can help maintain healthy skin and hair. By nourishing skin cells and stimulating collagen production, these compounds cause softness, shine and reduce wrinkles. In addition, consuming hard-boiled eggs can help strengthen hair and reduce hair loss.
Suitable for pregnancy
As a complete nutrient source, hard-boiled eggs are very useful for pregnant women. Vitamins and minerals in eggs help the fetus grow properly and meet the mother’s nutritional needs. Especially choline and folic acid in eggs are necessary for the development of the brain and nervous system of the fetus.
Harms of boiled eggs
Increased cholesterol in sensitive people
One of the things that has always been discussed about eggs is the cholesterol in its yolk. Although new research has shown that dietary cholesterol does not have a direct effect on the increase of blood cholesterol, but for people who have genetically high cholesterol levels or suffer from cardiovascular diseases, egg consumption should be accompanied with caution. Daily consumption of several boiled eggs may be dangerous for these groups and disturb the balance of blood lipid levels.
Allergy to egg protein
Allergy to eggs is one of the common problems in children and even some adults. This sensitivity is caused by the proteins in egg whites and can cause symptoms such as skin itching, redness, shortness of breath or even severe allergic reactions. In severe cases, egg consumption can lead to allergic shock that requires immediate medical attention. Therefore, people with a history of egg allergy should avoid using it.
Digestive problems for some people
Some people may experience digestive problems such as bloating, indigestion or stomach heaviness after consuming boiled eggs. This is especially true when eggs are eaten with other heavy foods. Although boiled eggs are generally easy to digest, some people have digestive problems due to intolerance to the substances in the yolk or white.
Risk of salmonella infection
One of the most important disadvantages of eggs is the risk of contamination with salmonella bacteria. This problem is more common with raw or undercooked eggs, but if hard-boiled eggs are not cooked properly and at the right temperature, there is still a risk of contamination. Salmonella can cause severe food poisoning with symptoms such as diarrhea, fever, and vomiting. For this reason, it is very important to use fresh and safe eggs and cook them completely.
Effect on kidney function
Eggs are a rich source of protein that is good for many people, but consuming too much can put a heavy burden on the kidneys. This issue becomes more important especially in people who have kidney problems or their kidneys are functioning poorly. Consuming too much protein may cause the accumulation of waste materials in the body and over time disrupt the function of the kidneys.
Bad breath caused by excessive consumption
Frequent consumption of hard-boiled eggs can cause bad breath due to the presence of sulfur compounds in the yolk. This unpleasant smell may be annoying for a person and requires the need to observe oral and dental hygiene more than usual. Sulfur compounds can also cause unpleasant odors in the digestive process, which can cause bloating or an unpleasant feeling in the stomach.
Effect on body weight
Although hard-boiled eggs are a low-calorie and nutritious food, consuming too much of them along with high-fat or starchy foods can lead to weight gain. For example, eating hard-boiled eggs with heavy breads and butter or other high-calorie foods can have the opposite effect and increase body fat. This issue is especially significant in people who have little physical activity.
Effect on liver diseases
High consumption of eggs, especially in people with fatty liver, may have negative effects. The fat in egg yolk can affect liver function and worsen fatty liver. This shows the importance of maintaining a balance in egg consumption.
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