A boiled egg about 50g contains about 2530 mg of calcium, mainly concentrated in the yolk. Although not as high as the daily calcium requirement of 1,000 mg for adults as recommended by the World Health Organization, boiled eggs contain factors that support calcium absorption very effectively, especially vitamin D.
Boiled egg yolks help increase calcium absorption in the small intestine. According to research, vitamin D plays an important role in the metabolism and introduction of calcium into bones, thereby increasing bone density and preventing osteoporosis. Therefore, eating boiled eggs, especially the yolk, will help better absorb calcium from other foods in the meal such as green vegetables, milk or small fish eaten whole bones.
Boiled eggs retain a better nutritional content than fried or fried eggs because they do not use grease at high temperatures, avoiding vitamin and mineral loss. When eating boiled eggs with calcium-rich foods such as spinach, yogurt or tofu, the effectiveness of calcium supplementation will increase significantly. Supplementing vitamin D from eggs helps increase calcium absorption from food by 65%.
For optimal results, you should eat 35 boiled eggs per week, combined with a calcium-rich diet and reasonable exercise. However, people with cardiovascular disease should pay attention to the amount of cholesterol in the red heart.
Boiled eggs are not a rich source of calcium, but they are an important assistant that helps the body absorb calcium effectively thanks to natural, safe vitamin D and easy to incorporate into daily diet.
