What are the benefits of eating raw eggs? The dangers everyone needs to know before eating raw eggs

If you are looking to add more protein and nutrients to your diet, eggs are a perfect choice. Eggs contain important micronutrients and macronutrients, providing many health benefits.

However, the nutritional composition of raw eggs and the nutritional composition of cooked eggs have some obvious differences. Eggs when eaten raw can also bring many benefits.

Nutritional composition of raw chicken eggs

Raw chicken eggs are rich in high-quality protein, healthy fats, vitamins, minerals, eye-protecting antioxidants and many other nutrients. An average raw chicken egg contains:

– Protein: 6g

– Fat: 5g

– Magnesium: 5mg (equivalent to 1% DV – daily nutritional value)

– Calcium: 28mg (equivalent to 2% DV)

– Phosphorus: 99mg (equivalent to 8% DV)

– Potassium: 69mg (equivalent to 1% DV)

– Vitamin D: 41 IU (equivalent to 5% DV)

Additionally, one raw egg contains 147mg of choline (equivalent to 27% of the DV). Choline is an essential nutrient that has been shown to have a positive effect on brain function. Choline also plays an important role in heart health.

Raw eggs are also high in lutein and zeaxanthin. These important antioxidants help protect your eyes and may reduce your risk of age-related eye diseases.

It is important to note that almost all of these nutrients are concentrated in the yolk. Egg whites are mainly composed of protein.

What are the benefits of eating raw eggs?

1. Good for the brain

As noted above, raw eggs are rich in choline, an important compound that has a positive effect on brain function, supporting brain development. Several studies have demonstrated that choline deficiency can cause neurological disorders and decreased cognitive function. A choline deficiency can also increase the risk of diseases like Alzheimer’s and dementia.

2. Strong bones

Raw chicken eggs are rich in calcium. This is an extremely important mineral for bone function. Adequate calcium supplementation will help strengthen bones, prevent bone diseases such as osteoporosis, bone loss… Moreover, vitamin D in raw eggs also helps the body absorb calcium more easily.

3. Reduce the risk of cancer

Raw egg yolks are rich in choline. Studies have demonstrated that this compound enhances liver function and reduces the risk of breast cancer in women.

In addition, raw eggs also contain many antioxidant compounds, which work against oxidative stress – one of the major causes of cancer.

4. Eye protection

In addition to choline, raw eggs also contain the compounds lutein and zeaxanthin. These two substances have antioxidant effects, protect the eyes from UV rays and reduce the risk of age-related cataracts.

5. Strengthen the immune system

Eggs are high in selenium, a nutrient that helps strengthen the immune system and balance thyroid hormones. We can eat 1-2 eggs for breakfast to help the body fight infection, build a healthy immune system.

6. Good for skin and hair

Raw chicken eggs contain vitamin B, which is essential for healthy skin, hair, eyes and liver, and improves our hair, nails and skin. Meanwhile, eggs also contain a rich source of biotin, which helps the body convert fats and carbs into energy.

7. Slow down the aging process of the body

Eggs contain most of the nutrients our bodies need. So many people think that adding eggs every day in the menu can help prolong life.

8. Improves sperm quality in men

Raw chicken eggs contain the mineral zinc, which is beneficial for sperm production and improves sperm quality. Many scientific studies also prove that the zinc content in each chicken egg can promote sperm movement, reduce the risk of prostate diseases.

The dangers of eating raw eggs

Although raw eggs have many benefits, it can also pose a number of health risks:

1. Raw eggs can reduce protein absorption

Eggs are one of the best sources of animal protein. Eggs contain all 9 essential amino acids and are considered a complete protein source. However, scientific research shows that eating raw eggs can reduce the body’s absorption of these quality proteins.

Research has compared protein absorption from both cooked and raw eggs, and the results show that 90% of the protein in cooked eggs is absorbed, while only 50% of the protein in raw eggs is absorbed. What’s more, studies have also shown that the protein in cooked eggs is easier to digest than raw eggs.

2. Raw egg whites can interfere with biotin absorption

Biotin is a water-soluble B vitamin, also known as vitamin B7. This vitamin is involved in the body’s production of glucose and fatty acids. It is also important for pregnant women.

While egg yolks provide a good source of dietary biotin, raw egg whites contain a protein called avidin. Avidin binds to biotin in the small intestine, preventing biotin absorption. In contrast, because heat destroys avidin, cooked eggs do not interfere with biotin absorption.

3. Raw eggs can be contaminated with bacteria

Raw eggs can contain Salmonella, a type of harmful bacteria. Salmonella infection can occur in 2 ways: During egg formation when Salmonella bacteria infect the outside of the egg and penetrate through the shell membrane; or during food handling and preservation.

Symptoms of food poisoning caused by Salmonella bacteria include stomach cramps, diarrhea, vomiting, and fever. It can last from 4-7 days, causing a lot of discomfort and inconvenience. Pregnant women infected with Salmonella can experience uterine contractions, leading to premature birth. Elderly people, young children and pregnant women should avoid eating raw eggs.