Eggs are a very versatile food item. They are used in the preparation of a variety of dishes and can be made into a delicious dish solely by themselves as well. Their versatility is proved by the fact that they are used in both sweet and savoury dishes. Whether it is the frying batter for crispy chicken wings or a delightful cake—eggs are an important and integral ingredient of many dishes.

One of the most common forms in which eggs are consumed is by boiling them. Known as ‘boiled eggs’ , they are tasty, healthy, easy to make and take literally a few minutes to cook. Here are a few health benefits of eating boiled eggs one egg a day or even two.

1. Eggs can lower triglycerides

Triglycerides are a risk factor for heart disease. You see, when you eat, the fat that is not needed right away is converted into triglycerides. They are found in your blood and fat cells. Omega-3 enriched eggs contain fatty acids that reduce blood triglycerides. But note, it is Omega-3 enriched, or eggs from pasture-fed chicken that have this capability.

2. Eggs can lower the risk of breast cancer

A research study at Harvard University cited that eggs can lower the risk of breast cancer. This was most beneficial when eggs were consumed in adolescence. However, a later study showed that women consuming at least six eggs every week had a 44% reduction in the risk of breast cancer than women who ate fewer eggs. The choline in eggs is also a protectant against breast cancer risk.

3. Eggs are good for brain health

An egg contains 125.5 milligrams of choline (which is about ¼ of what you need). Choline is good for heart health but also essential to the brain. Choline helps to regulate memory and mood. Studies have proven that it helps cognitive function like visual and verbal memory. The membranes that surround your cells are formed with the aid of choline. During pregnancy and as well when breastfeeding, choline is essential for the baby’s brain development, too.

4. Take in essential minerals

Minerals like iron, zinc, and phosphorus are present in eggs in great amounts and are requisite for your healthy body. Zinc maintains your immune system and turns food into energy. Iron is required for a number of things, but women need it plenty of it due to menstruation. Eggs are also rich in iodine, which is required to make thyroid hormones, and selenium.

5. High in quality protein

Getting enough protein in your diet is extremely important for a healthy body. Proteins are the building blocks of the blocks of the human body as they formulate all sorts of tissues which serve as a structural and functional process. A single large egg contains around six grams of protein. Apart from this, eggs also contain all the essential amino acids which further help in working with protein in your body. Enough protein is important for stronger bones, increase muscle mass, help in weight loss etc.