Eggs are known as powerhouses of essential nutrients like protein, essential vitamins like vitamin A, D, E, and some minerals like calcium, phosphorus, potassium, and many others. Eggs provide a lot of health benefits like keeping your heart and kidneys healthy, regulating proper brain functioning, to providing more energy.
All About Raw Eggs:
Eggs when raw have a slimy jelly lake transparent outer layer; with a large oval-shaped, yellow to orange colored yolk in the center. Raw eggs contain notable quantities of important micro and macronutrients compared to other fruits or vegetables. They are one of the most nutrient-rich foods to have in your diet, to acquire the maximum amount of protein. They are often referred to as ‘super foods’ for their rich sources of vitamins, minerals, and antioxidants all together in one food. The major nutritional and health benefits of having raw eggs in your regular diet are listed here:
Rich Source of Nutrients:
Though there are nutritional differences between having a raw egg and a cooked egg in your diet, raw eggs have a high nutritional profile. They store high quantities of:
- high-quality protein
- healthy fats
- eye-protecting antioxidants
- various other nutrients
Raw eggs are stuffed with vital nutrients. One entire raw egg consists of (1Trusted Source):
- protein: 6 grams
- fat: 5 grams
- Folate: 5% of the RDA
- Vitamin A: 6% of the RDA
- Vitamin B2: 15% of the RDA
- Vitamin B5: 7% of the RDA
- Vitamin B12: 9% of the RDA
- vitamin D: 41 IU (5% of your DV)
- phosphorus: 99 mg (8% of your DV)
- magnesium: 6 mg (1% of your Daily Value)
- potassium: 69 mg (1% of your DV)
- calcium: 28 mg (2% of your DV)
- 77 calories, 5 grams of healthy fats and 6 grams of protein
It is even better to consume those eggs that contain high amounts of omega-3because it has been proven that foods that contain higher amounts of omega-3 fatty acids are much higher in vitamin A and E that are beneficial for heart and eye health (2Trusted Source).
Stores High Protein:
Raw eggs are rich sources of protein and other essential micronutrients. They contain omega 3 and other important fatty acids that are proven to increase your metabolism and maintain proper immunity. They contain most of the essential amino acids, the building blocks of protein. One whole egg contains 27% of the most essential dietary components like choline. So, if you consume raw eggs, you will get the direct protein content of eggs, and having raw eggs in your diet is thus a quick way to get a lot of protein.
Keeps Healthy Heart:
Raw eggs are rich sources of lipoproteins that increase the levels of HDL or “good” cholesterol and prevent the development of high LDL or bad cholesterol in your heart (3 Trusted Source).
Eggs are full of both types of cholesterol, so, people with heart issues can limit their regular intake. Eggs are also full of fatty acids, like Omega-3, which reduces the levels of LDL and prevents the formation of bad cholesterol in your heart, thus helping to protect your heart (5 Trusted Source).
Though the cardiac responses of having eggs are different among different people, such as:
In 70% of people, eggs do not increase the amount of cholesterol at all, while in the other 30% (termed as “hyper responders”), eggs can slightly raise overall and LDL cholesterol. (6 Trusted Source)
Regulates Proper Brain Functioning:
Raw eggs are rich sources of choline that are the important proper orientation of the brain and for it is functioning. Eggs are nutrient-dense and just one egg is an excellent source of choline. Moreover, raw eggs are rich sources of Choline that is an essential component required for building cell membranes in brain tissues, and has a key role to play in producing signaling molecules in the brain, along with various other functions (7 Trusted Source).
Provides More Energy:
Raw eggs are packed with nutrients like high-quality protein; vitamins A, D, E, K, and B complex that makes you feel full and energized. They are rich sources of protein and are considered a complete source of essential amino acids that decreases the sense of fatigue in your body.
Builds A Strong Immune System:
High levels of vitamin A, B complex and rich sources of essential minerals and antioxidants are found in raw eggs along with other nutrients like lutein and zeaxanthin and Omega-3 fatty acids are known to reduce blood levels of triglycerides, a well-known risk factor for heart disease. They also increase the rate of absorption, regulate proper circulations and thus play a crucial role in strengthening your immune system.
Moreover, the high antioxidants in raw eggs are necessary to reduce the chances of macular degeneration and risks of developing cataracts, particularly among aged individuals (8 Trusted Source).
Risks Of Having Raw Eggs:
Decrease Protein Absorption:
Eggs are considered the best source of animal protein. But experts say that cooked or boiled eggs provide you with better amounts of high-quality protein, compared to raw eggs. Raw eggs are reportedly found to have reduced the amount of protein absorption from the regular food in your diet into the body. Recent studies reveal that raw eggs in 5 people and reduced the ability of protein absorption by almost 90% compared to cooked eggs.
Blocks Biotin Production:
Biotin is an essential water-soluble B vitamin, also known as vitamin B7 that is important for the production of glucose inside the body and during pregnancy. Raw eggs contain a component called avidin, which prevents biotin to bind within the small intestine and thus lowers the body’s ability to absorb protein while digestion (9 Trusted Source).
May Be Contaminated with Bacteria:
Raw and uncooked eggs sometimes contain a species of harmful bacteria called Salmonella. Eating raw eggs can be potentially dangerous if they contain the Salmonella bacteria, which is potential enough to impair your immunity and can also lead to death.
According to experts, contamination from Salmonella bacteria can happen in any one of the two following ways: either directly during the formation of an egg within the hen or indirectly when the Salmonella bacteria contaminate the outer portion of the egg and penetrate through the shell membrane. Intake of raw eggs contaminated with Salmonella bacteria can lead to food poisoning like stomach cramps, diarrhea, vomiting, and fever and may even lead to death (10 Trusted Source).
Each year about 30 deaths are caused by salmonella food poisoning. This may also result in severe infections in young children, aged people, and pregnant women (11 Trusted Source). So, it is advisable to prefer a cooked egg, compared to a raw egg, to avoid such fatal health disorders. A method called pasteurization is often preferred to avoid contamination and prevent such food poisoning.
The Bottom Line:
We all know that eggs are the most crucial source of protein. If your intake raw eggs, your body directly receives high-quality protein along with other essential nutrients like lots of vitamins, minerals, and essential antioxidants that provide important health benefits. But one should always limit the frequency of having raw eggs.
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