Eggs are one of the healthiest foods to add to your diet as they provide lots of healthy nutrients, especially protein. They also are not dangerous for your heart as they will increase your HDL (good cholesterol) and reduce your LDL (bad cholesterol). However, there are different ways of preparing eggs and boiled eggs are better than fried eggs. Here are some reasons why boiled eggs are better than fried eggs.
1. Macronutrients
In terms of nutrients, boiled eggs are richer than fried eggs as they contain 78 calories, 6.3 grams of protein, 0.6 gram of carbohydrates and 5.3 grams of fats, with 1.6 grams of saturated fats. Fried eggs are different however, because they contain 90 calories, 6.8 grams of fat and 2 grams of saturated fat or sometimes 10% of the normal amount for both fat and saturated fat.
2. Vitamins
Vitamin wise, boiled eggs have 15% of riboflavin, 10 % of Vitamin B-12 and 11% of Vitamin D, which helps boost testosterone. When you fry eggs, these vitamins reduce such that the riboflavin drops to 12%, Vitamin D becomes 9% and Vitamin B-12 becomes 8%. Note that riboflavin helps create red blood cells and convert carbohydrates into energy. Vitamin B-12 is good for the functioning of the nervous system and brain. Apart from boosting testosterone, Vitamin D also plays a part in the immune system and absorption of calcium.
3. Minerals
Fried eggs are considered to have a little more minerals than boiled eggs. This is because they are higher in phosphorus (a large fried egg has 10% while a boiled egg has 9%). Note that phosphorus is important for the strengthening of bones and producing DNA.
Other things to consider
Other than the fat content, boiled and fried eggs are similar in nutritional value, with just a few differences due to the cooking method and the addition of oil to the fried egg. However, you can improve the richness of your eggs, regardless of your cooking method, if you opt for true free-range eggs.
According to a 2007 article published in “Mother Earth News,” free-range eggs are higher in beta carotene and vitamins A and E, while providing less saturated fat and cholesterol than conventional eggs. Although in healthy individuals moderate egg consumption doesn’t necessarily increase heart disease risk, it does appear to affect the risk for mortality more in people with diabetes, according to a study.
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