When it comes to eating raw eggs, there’s a fear surrounding it. People feel that though it is packed with essential nutrients, yet it has the power to pass on Salmonella infection to people who eat it. Also, eating raw eggs may reduce the absorption of certain nutrients or block them entirely.
Though this may be true to an extent, though eating raw eggs have several health benefits, in fact the very same as cooked eggs.
Why Should I Eat Raw Eggs?
It helps to eat raw eggs rather than egg yolks because:
- Due to external heat, the nutrients of eggs, destroy the enzymes that help us digest them. Eating raw eggs changes the nutrient-density radically.
- Raw eggs act gently on the digestive system. So, if you have a problem in your stomach area, this might help you.
- By eating raw eggs, you’re less likely to have an allergy, no matter how fragile your system may be.
Food Poisoning Due To Raw Eggs
By eating raw eggs, or eggs with thin liquid yolks or foods made with raw eggs can result in food poisoning, especially if you belong to a high risk group. Such people include seniors, pregnant women, babies and kids, and the infirm. They are at risk because they eat eggs that already contain salmonella bacteria that can lead to serious health issues. Instead of conventionally hatched eggs, it’s better to go with pasteurised eggs, since pasteurization helps kill salmonella.
If raw eggs must be eaten, therefore, it is advisable to choose pasteurized eggs over any other kind.
Benefits From Raw Eggs
Raw eggs are as nutritious as their cooked counterparts. They are abundant in vitamins, minerals, proteins, healthy fats, antioxidants that protect the eye and other essential nutrients.
A big, raw egg weighing 50 gm contains:
36% extra Vitamin D
33% extra omega-3s
33% extra DHA (docosahexaenoic acid)
30% extra lutein + zeaxanthin
23% extra choline
20% extra biotin
19% extra zinc
1. Protection From Cancer
An egg contains 0.2 mg of Vitamin B-12 or riboflavin which is critical for the optimal functioning of the nerve cells and blood. It also protects one from all kinds of cancers. It contains Vitamins A, D, E, K (all fat-soluble) that play a critical role in reducing the risk of cancer by 50%.
2. Guard Against Anaemia
A raw egg contains 24 mcg of folate, found in the yolk. This helps make and maintain cells in the body and protects the individual from anaemia and general deficiency.
Eggs contain a necessary nutrient called choline, which is responsible for brain functioning and memory.
[ Read: How To Improve Your Memory ]
4. All-Round Body Development
Proteins and minerals present in an egg help repair and regenerate body cells. While each egg contains 6 gm proteins, an egg yolk contains 66 mg phosphorus, 22 mcg calcium and 16 mcg selenium.
While phosphorus is good for body functioning, calcium develops the bones and selenium makes antioxidant enzymes.
5. Protection Against Retinal Damage
Raw eggs contain carotenoids such as lutein and zeaxanthin that protect the eye from retinal damage and cataract development.
6. Fight Allergies
Cooking eggs changes the composition of fats and proteins. The chemical shape of the egg protein is altered when exposed to heat and this can cause allergies. Interestingly enough, many people who stop eating cooked eggs and switch to raw eggs find that their egg allergies disappear.
7. Keep Your Skin From Aging Prematurely
Egg yolks are rich in two amino acids, tryptophan and tyrosine that keep your skin looking and feeling young for longer. Additionally, they contain the antioxidants lutein and zeaxanthin that protect you from macular degeneration, caused due to old age and blindness.
8. Keeps The Body Functioning Well
Since raw egg yolks are rich in good cholesterol, they help the body function well.They produce cell membranes and carry essential nutrients to the different parts of the body, such as beta carotene, CoQ10 and Vitamin E. Cholesterol also helps with cognitive function and brings hormonal stability to the body.
Side-Effects of Eating Raw Eggs
Whatever the health benefits of eating raw eggs, there are also some reasons why one should be careful of eating them. If the chicken that laid the eggs you eat are tainted with salmonella, you’re going to be affected by it too.
Eating raw eggs comes with a health risk, particularly if eaten regularly over a protracted period.For one thing, it escalates your risk of catching disease and causes protein and vitamin deficiencies. For this reason, it’s best to eat foods in moderation made with raw eggs like cakes and cookies due to the possible presence of bacteria in some eggs that could enter the food it’s cooked with.
Research points to the fact that raw egg eating can inhibit the absorption of biotin, a vitamin. Avidin, a protein that binds biotin in the stomach is a part of raw eggs. It prevents absorption into the gastrointestinal tract. On the other hand, by cooking eggs, you lower your chances of developing deficiency. In case you do suffer from biotin deficiency, it will manifest as skin rash or hair loss.
Also, avidin, a protein present in egg whites, inhibits the absorption of Vitamin H or biotin. Biotin forms fatty acids, which serve as fuel and glucose, besides helping to normalize metabolism.
Athletes and bodybuilders are known to include raw eggs in their daily diet. However, it has been found that when egg whites are eaten in large number each day, the result is a biotin deficiency that could hasten hair loss. However, this problem can be reversed by eating biotin-rich egg yolks. Egg yolks can lead you to burn fat because of an increase in testosterone levels that are set off by the high cholesterol levels in eggs.
If the taste and texture of raw eggs don’t bother you, you might like to consider eating raw eggs. But as mentioned before, choose pasteurized eggs and lower your risk of salmonella bacterial infection.