Eggs are widely recognized as a nutritious food, but how you prepare them can affect how well your body absorbs their nutrients. According to Japanese dietitian Maki Matsuda, eating a boiled egg each morning can help promote better sleep, support brain health, and even reduce the risk of certain cancers. Here’s why boiled eggs should be part of your breakfast routine.
Why boiled eggs are the best choice
Boiling eggs maximizes their nutritional absorption, with a digestion rate of around 99 percent, compared to 97 percent for scrambled eggs, and only 30-50 percent if eaten raw. This makes boiled eggs the most efficient way to enjoy the complete protein they offer. A single boiled egg can meet the average adult’s daily protein requirement without the risk of nutrient loss from cooking methods like frying. It’s important to chew them well, however, as this aids in optimal digestion and absorption.
The benefits of eating boiled eggs for breakfast
1. Keeps you feeling fuller longer
Boiled eggs are packed with protein and healthy fats, which provide lasting energy compared to breakfast staples like bread and cereals. This makes eggs an ideal breakfast choice for sustained energy throughout the morning, helping curb mid-morning hunger and making it easier to maintain a healthy diet.
2. Protects eye health
The antioxidants lutein and zeaxanthin in egg yolks help shield your eyes from UV damage and reduce the risk of cataracts. Additionally, since eggs help you feel full, they may naturally help in weight management by reducing the need for larger portions later in the day. Research shows that people who eat eggs for breakfast tend to eat less throughout the day than those who opt for pastries or bread.
3. Rich in essential protein
Many people start their day with milk for its protein content, but eggs are another great option that offers all essential amino acids. This makes eggs one of the most complete sources of protein available.
4. Supports melatonin production and immunity
Eggs contain tryptophan, an essential precursor to melatonin, a hormone that helps regulate sleep and reduce stress. This can improve sleep quality if eaten in the morning, as melatonin levels peak about 14 hours later, ideal for a good night’s rest. Eggs may also aid women in lowering breast cancer risk and strengthen the immune system, making them a powerful addition to a health-conscious diet.
5. Balances cholesterol levels
Although eggs contain cholesterol, they also include nutrients that help regulate it. Sticking to one egg per day is a safe choice for most people, offering heart health benefits without raising cardiovascular risks.
6. Boosts brain function and memory
As you age, memory can decline, but eating an egg each morning provides choline from the B vitamin group. This nutrient supports brain health and helps improve memory and cognitive performance. This can be especially beneficial for older adults in maintaining sharp mental functions.
Incorporating a boiled egg into your morning routine can yield a host of health benefits, from improved digestion and eye protection to better sleep and brain health. With its array of vitamins, minerals, and essential proteins, the humble boiled egg is a powerful ally in supporting overall wellness.
Translated by Eva
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