Hard boiled eggs Healthy
Hardboiled eggs provide protein and good fats.
Hard-boiled eggs make a quick snack if you are in a hurry or can be used to sneak protein into your salad at lunch. Adding hard-boiled eggs to your diet adds good fats to your body to keep your heart healthy. Hard-boiled eggs also pack important vitamins to help protect your eyes and keep your bones strong.
Hard-boiled eggs provide good fats called monounsaturated and polyunsaturated fats, or MUFAs and PUFAs. Replacing saturated and trans fats as much as possible with monounsaturated and polyunsaturated fats stabilizes your blood cholesterol levels and lowers your overall risk of heart disease, explains MayoClinic.com. These heart-healthy fats also regulate insulin in your blood, which keeps your blood sugar within a healthy range - especially beneficial if you have type 2 diabetes. More than two-thirds of the fat content of hard-boiled eggs comes from good MUFAs and PUFAs.
Hard-boiled eggs are naturally high in protein. You need protein to build muscle mass, but it also helps repair all tissues in your body and provides structure for cellular walls. Your diet should consist of 10 percent to 35 percent protein, or 50 to 175 grams for someone following a 2, 000-calorie diet, according to the Dietary Guidelines for Americans 2010. One large hard-boiled egg provides more than 6 grams of protein.
One of the major vitamins in eggs is vitamin A. This vitamin is a component of a protein that absorbs light in your retinas, protects membranes around the cornea and lessens your risk of night blindness. Women need 700 micrograms of daily vitamin A and men require 900 micrograms, the Office of Dietary Supplements reports. Snacking on a large hard-boiled egg adds approximately 75 micrograms of vitamin A to your diet.
Hard-boiled eggs provide vitamin D to keep your bones and teeth strong. Vitamin D promotes the absorption of calcium and regulates calcium levels in your blood. This process ensures that your skeleton gets the calcium it needs for strength and structure. You need 600 international units of vitamin D each day, reports the Office of Dietary Supplements. You get about 45 international units of vitamin D from one large hard-boiled egg.
One large hard-boiled egg provides nearly 80 calories. About 60 percent of the calories come from fat. Eliminate nearly all of the fat, if you want to cut back on calories, by scooping out the egg yolk. By consuming only the lean protein from the egg white, you reduce your calorie intake by more than half.
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