Why boiled eggs are one of the healthiest ways to start your say
NEW YORK, June 21: If you're seeking a nutrient-dense breakfast, boiled eggs offer a quick and simple way to incorporate essential nutrients—from antioxidants to B vitamins and choline—into your morning meal.
Boiled eggs are considered one of the healthiest ways to enjoy eggs because they require no added oils or fats during cooking, explains Jeremy O'Neal, a board-certified specialist in obesity and weight management, and licensed dietitian nutritionist specialist with the UI Health Bariatric Surgery Program.
Low in calories yet high in protein, boiled eggs provide a nutritious option for many. But what else should you know about this breakfast favorite? Experts break down the nutrients in boiled eggs, their protein content, and why they can be an excellent addition to a balanced daily diet.
Calorie content and nutritional value
A large boiled egg contains approximately 72 calories, with nearly 5 grams of fat and about 1.5 grams of saturated fat, according to O'Neal. Egg yolks, in particular, are rich in vitamins and minerals, serving as good sources of vitamin A, B vitamins, riboflavin, folate, iron, and zinc.
Notably, eggs are one of the best dietary sources of choline—a mineral crucial during pregnancy because it supports the production of acetylcholine, which is important for muscular contractions. Choline is also linked to improved cognitive function in older adults, notes Dr. Amar Dave, a lifestyle medicine specialist with MedStar Health.
Protein content
One large boiled egg provides roughly 6 to 7 grams of protein, says O'Neal. While boiled eggs are protein-rich, they should not be the sole source of daily protein intake, which is vital for muscle growth and recovery.
Protein needs vary based on body weight and physical activity. According to Harvard Health, the recommended dietary allowance (RDA) for protein is at least 0.8 grams per kilogram of body weight for adults. For example, someone weighing 180 pounds should consume around 65 grams of protein daily, explains O'Neal.
Highly active individuals require more protein, ranging between 1.2 to 2 grams per kilogram of body weight. Pregnant women also need increased protein intake—approximately 1.1 grams per kilogram.
How often can you eat boiled eggs?
For most people, consuming two to three boiled eggs per day fits well within a balanced diet, O'Neal says.
The Dietary Guidelines for Americans 2020-2025 emphasize eating a variety of fruits, vegetables, grains, dairy or alternatives, healthy oils, and protein-rich foods. Dr. Dave stresses the importance of diversifying protein sources by including lean meats, poultry, eggs, and plant-based proteins such as steel-cut oats, legumes, seeds, lentils, and tofu.
While building muscle may require higher protein intake, it's important to note that excessive protein consumption can pose health risks.
Boiled eggs and high cholesterol: What you should know
If you have high cholesterol, you might have heard advice to limit or avoid eggs, especially egg yolks, where most dietary cholesterol is concentrated. One large egg contains about 200 milligrams of dietary cholesterol, according to the USDA's Food Data Central.
However, Dr. Dave explains that the link between dietary cholesterol and high blood cholesterol or coronary artery disease is not conclusively proven. Research, including a 2022 review published in Nutrients, has yet to establish a direct connection.
For those at risk of high cholesterol, it is more critical to monitor saturated fat intake, as diets high in saturated fats have a stronger association with elevated blood cholesterol and increased heart disease and stroke risk, Dave says.
That said, having high cholesterol does not mean you must avoid boiled eggs altogether. When consumed as part of a balanced diet low in saturated fat—such as replacing red meats with lean meats, avoiding ultra-processed foods, and eating plenty of vegetables—boiled eggs can be a nutritious, protein-rich addition in moderation, O'Neal adds.
As always, individuals with dietary concerns should consult their healthcare providers to develop an eating plan tailored to their health needs.
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Arab Times
10 hours ago
- Arab Times
Why boiled eggs are one of the healthiest ways to start your say
NEW YORK, June 21: If you're seeking a nutrient-dense breakfast, boiled eggs offer a quick and simple way to incorporate essential nutrients—from antioxidants to B vitamins and choline—into your morning meal. Boiled eggs are considered one of the healthiest ways to enjoy eggs because they require no added oils or fats during cooking, explains Jeremy O'Neal, a board-certified specialist in obesity and weight management, and licensed dietitian nutritionist specialist with the UI Health Bariatric Surgery Program. Low in calories yet high in protein, boiled eggs provide a nutritious option for many. But what else should you know about this breakfast favorite? Experts break down the nutrients in boiled eggs, their protein content, and why they can be an excellent addition to a balanced daily diet. Calorie content and nutritional value A large boiled egg contains approximately 72 calories, with nearly 5 grams of fat and about 1.5 grams of saturated fat, according to O'Neal. Egg yolks, in particular, are rich in vitamins and minerals, serving as good sources of vitamin A, B vitamins, riboflavin, folate, iron, and zinc. Notably, eggs are one of the best dietary sources of choline—a mineral crucial during pregnancy because it supports the production of acetylcholine, which is important for muscular contractions. Choline is also linked to improved cognitive function in older adults, notes Dr. Amar Dave, a lifestyle medicine specialist with MedStar Health. Protein content One large boiled egg provides roughly 6 to 7 grams of protein, says O'Neal. While boiled eggs are protein-rich, they should not be the sole source of daily protein intake, which is vital for muscle growth and recovery. Protein needs vary based on body weight and physical activity. According to Harvard Health, the recommended dietary allowance (RDA) for protein is at least 0.8 grams per kilogram of body weight for adults. For example, someone weighing 180 pounds should consume around 65 grams of protein daily, explains O'Neal. Highly active individuals require more protein, ranging between 1.2 to 2 grams per kilogram of body weight. Pregnant women also need increased protein intake—approximately 1.1 grams per kilogram. How often can you eat boiled eggs? For most people, consuming two to three boiled eggs per day fits well within a balanced diet, O'Neal says. The Dietary Guidelines for Americans 2020-2025 emphasize eating a variety of fruits, vegetables, grains, dairy or alternatives, healthy oils, and protein-rich foods. Dr. Dave stresses the importance of diversifying protein sources by including lean meats, poultry, eggs, and plant-based proteins such as steel-cut oats, legumes, seeds, lentils, and tofu. While building muscle may require higher protein intake, it's important to note that excessive protein consumption can pose health risks. Boiled eggs and high cholesterol: What you should know If you have high cholesterol, you might have heard advice to limit or avoid eggs, especially egg yolks, where most dietary cholesterol is concentrated. One large egg contains about 200 milligrams of dietary cholesterol, according to the USDA's Food Data Central. However, Dr. Dave explains that the link between dietary cholesterol and high blood cholesterol or coronary artery disease is not conclusively proven. Research, including a 2022 review published in Nutrients, has yet to establish a direct connection. For those at risk of high cholesterol, it is more critical to monitor saturated fat intake, as diets high in saturated fats have a stronger association with elevated blood cholesterol and increased heart disease and stroke risk, Dave says. That said, having high cholesterol does not mean you must avoid boiled eggs altogether. When consumed as part of a balanced diet low in saturated fat—such as replacing red meats with lean meats, avoiding ultra-processed foods, and eating plenty of vegetables—boiled eggs can be a nutritious, protein-rich addition in moderation, O'Neal adds. As always, individuals with dietary concerns should consult their healthcare providers to develop an eating plan tailored to their health needs.
Arab Times
04-06-2025
- Arab Times
Kuwait becomes an official member of the global drug regulators' network
KUWAIT CITY, June 4: The Ministry of Health announced on Wednesday that Kuwait, through its Drug and Medical Products Registration Department under the Drug Control Sector, has officially joined the International Pharmaceutical Regulators (IPR) Program — a significant move toward strengthening its global role in pharmaceutical regulation. In a press statement, the ministry described the IPR program as a global consortium of leading regulatory authorities dedicated to enhancing international collaboration in the regulation and evaluation of advanced pharmaceutical products, particularly innovative drugs and biological, genetic, and cellular therapies. Kuwait's membership was formally confirmed during a recent meeting of the program's administrative committee held in Madrid, Spain. The ministry noted that the accession marks an important milestone in improving the efficiency and effectiveness of the country's drug control systems, underscoring Kuwait's commitment to being an active and responsible partner in global health and pharmaceutical development. The statement further noted that participation in the IPR program allows Kuwait to join specialized international working groups focused on the evaluation of modern pharmaceutical preparations. It also provides access to advanced expertise from leading global regulatory agencies, helping to shape national policies and enhance the performance of Kuwait's regulatory framework in line with the latest scientific and technological advances in healthcare. Additionally, membership will support efforts to modernize the country's procedures for evaluating and registering innovative medicines, while promoting the exchange of technical data and regulatory information within internationally recognized frameworks.
Arab Times
02-06-2025
- Arab Times
Expert tips on the best time and way to take vitamin D for better absorption
NEW YORK, June 2: When browsing the supplement aisle, you'll often see multivitamins, omega-3s, and probiotics taking up most of the shelf space. However, if your multivitamin doesn't include vitamin D, your doctor might suggest adding a separate vitamin D supplement to your daily routine. Known as the 'sunshine vitamin,' vitamin D is something many people don't get enough of, so if you're wondering when is the best time to take it, here's what you need to know. What is vitamin D? Roxana Ehsani, M.S., RD, CSSD, explains that vitamin D is one of four fat-soluble vitamins (the others being vitamins A, E, and K). Our bodies produce vitamin D when exposed to sunlight, and we can also obtain it through certain foods. Vitamin D plays many essential roles in the body, including supporting the immune system, muscle and nerve function, and helping the body absorb calcium. Despite its importance, research shows that about 25% of Americans are deficient in vitamin D. This deficiency can be attributed to limited dietary sources of vitamin D, reduced sun exposure during winter, living in areas with little sunlight, or habits like covering the skin when outdoors. The recommended daily intake of vitamin D for most older adults is 20 micrograms (800 international units, IU). For context, one egg or a 3-ounce can of tuna contains just over 1 mcg, 3 ounces of sockeye salmon has around 12 mcg, and 3 ounces of trout offer about 14 mcg. Unless you consume fish like salmon or trout daily or take cod liver oil (which has 34 mcg), it's difficult to meet the recommended intake through diet alone, as most foods provide only small amounts. In the U.S., fortified milk is the main dietary source of vitamin D, containing approximately 100 IU per 8-ounce serving. However, to meet the daily value, you'd need to drink over a quart of milk each day. Milk consumption has been decreasing in recent years, which some experts believe contributes to rising vitamin D deficiency rates. Why take a supplement? Because of these challenges, many people choose to take vitamin D supplements. However, it's important not only to take the correct dose but also to ensure your body absorbs it effectively. Here's what you should consider when deciding how and when to take your vitamin D. Morning or evening? Current scientific consensus indicates that the time of day you take vitamin D doesn't significantly affect how well it's absorbed. Some prefer taking supplements in the morning as part of their routine before the day starts, while others keep them handy in the evening after finishing chores. The key is consistency—pick a time you can stick to so you don't forget. What factors affect vitamin D supplementation? Several factors can influence your vitamin D levels or your need for supplementation. Health conditions like osteoporosis, osteopenia, depression, kidney or liver disease, and a family history of neurological disorders may impact your vitamin D status. David Davidson, M.D., stresses that people with absorption issues, such as those with inflammatory bowel disease or who have undergone gastric bypass surgery, should work closely with their doctors to tailor their vitamin D dosage and timing. Body size can also affect how vitamin D is absorbed, so individualized advice from your healthcare provider is important before choosing a supplement. If you experience side effects like nausea, constipation, or changes in appetite after taking supplements, consult your doctor. Personal preference matters Incorporating vitamin D into your daily habits is essential to ensure you take it regularly. Many people find success by 'habit stacking,' which means pairing vitamin D intake with another daily routine, such as brushing teeth. For example, placing your supplements next to your toothbrush can serve as a helpful reminder. Always check with a healthcare professional to determine the best timing for you, but generally, the 'best' time to take vitamin D is whatever fits your schedule and ensures consistency. Take vitamin D with food Since vitamin D is fat-soluble, taking it with a meal containing healthy fats can improve absorption. For example, if you eat almond-butter toast in the morning, take your supplement then, as almond butter has healthy fats. Similarly, a salad with walnuts and vinaigrette at dinner is a good pairing. You might also take vitamin D with a glass of whole milk or yogurt, which provides calcium that works synergistically with vitamin D. If eating with your supplement isn't always practical, such as when meals are on the go, discuss your schedule with a healthcare provider to find a good alternative. Types of vitamin D There are two main forms of vitamin D: D2 and D3. Vitamin D2 is found in UV-exposed plants, fungi, and fortified foods, while D3 comes from sunlight and animal-based sources. Both forms are beneficial, but D3 is more bioavailable, meaning your body uses it more efficiently. This means you may need a higher dose of D2 to get the same effect as D3. Before starting supplementation, talk to your healthcare provider about which form is best for you. If you're already taking vitamin D, verify that you have the correct type. The best time to take vitamin D is when it fits seamlessly into your daily routine, making it easier to remember. Choose vitamin D3 over D2 for better absorption. Ideally, take your supplement with a meal containing fat to maximize uptake. For example, if you prefer taking vitamin D early in the morning or right before bed, accompany it with a small serving of nuts or nut butter to boost absorption and gain additional nutritional benefits.
