Eggs are one of the most beneficial foods for health.
They contain many important nutrients and can give you significant benefits.
Raw eggs have all the benefits of cooked eggs.
However, eating raw eggs or foods containing them is a concern about the risk of infection Salmonella (a type of intestinal bacteria).
In addition, the ability to absorb some nutrients may be reduced or even blocked completely when eating raw eggs.
Raw eggs are very nutritious
Like processed eggs, raw eggs are extremely nutritious.
They are rich in protein, healthy fats, vitamins, minerals, antioxidants that protect the eyes and many other nutrients.
A large raw egg (50 grams) contains :
- Calories: 72
- The protein: 6 grams.
- Fat: 5 grams
- Vitamin A: 9% according to RDI.
- Vitamin B2 (Riboflavin): 13% according to RDI.
- Vitamin B5 (Pantothenic acid): 8% according to RDI.
- Vitamin B12 (Cobalamin): 7% according to RDI.
- Minerals selenium: 22% according to RDI.
- Phosphorus: 10% according to RDI.
- Folate: 6% according to RDI.
Plus, a raw egg contains 147 mg of choline, an essential substance for the brain to function properly. Choline may also play an important role in cardiovascular health .
Raw eggs also contain high levels of lutein and zeaxanthin. These important antioxidants help protect the eyes and may reduce the risk of eye diseases when they get older .
It is important to note that almost all nutrients are concentrated in yolk . Egg whites contain mainly proteins.
Crux : Raw eggs are a nutritious food rich in protein, beneficial fats, vitamins, minerals and antioxidants that protect the eyes. They are also a source of choline for you. Egg yolk contains most nutrients.
Protein in eggs is difficult to absorb
Eggs are one The best source of protein for your diet.
In fact, eggs contain all nine essential amino acids in the right proportion. For this reason, eggs are often thought to be "whole."
However, eating raw eggs may reduce their ability to absorb these proteins.
A small study conducted on 5 people compared the ability to absorb protein from raw eggs and processed eggs .
The results show that 90% of the protein in cooked eggs is absorbed, but only 5% of the protein in raw eggs is absorbed. In other words, 80% of the protein content in the eggs has been cooked more easily.
Although protein is better absorbed in cooked eggs, some other nutrients, such as vitamin A, vitamin B5, phosphorus and potassium, can be lost during cooking.
Crux : Research indicates that the protein in cooked eggs is more digestible than the proteins in raw eggs. If you eat raw eggs, your body may not absorb all that protein.
Raw egg whites can reduce the ability to absorb biotin
is a complex, soluble water-soluble B vitamin called vitamin B7.
This vitamin is involved in the body's production of glucose and fatty acids. It is also an important nutrient during pregnancy .
While egg yolk provides a good source of biotin, raw egg whites contain a protein called . Avidin binds strongly to biotin in the small intestine, preventing its absorption .
Because avidin is broken down by heat, when the eggs are cooked, there is no vinin.
Anyway, even if you eat raw eggs, it is less likely to lead to biotin deficiency. Because if that happens, you have to consume raw eggs in large quantities - at least 12 fruits a day for a long time .
Crux : Raw egg whites contain avidin protein that can prevent biotin absorption, a B vitamin that can be dissolved in water. However, it is unlikely to cause biotin deficiency unless you eat too many raw eggs.
Raw eggs can be contaminated
Raw eggs or peach eggs may contain Salmonella, a harmful bacterium .
This strain of bacteria is found in eggshell but also in eggs .
Consuming contaminated eggs can cause food poisoning.
Symptoms of food poisoning include stomach cramps, diarrhea, nausea, fever and headache. These symptoms usually appear after eating 6 to 48 hours and can last for 3-7 days .
Fortunately, the risk of an infected egg is very low. One study showed that only one in 30,000 eggs produced in the United States were contaminated .
However, from the 1970s to the 1990s, infected eggshells were a reservoir of bacteria Salmonella The most commonly found .
Since then, the process of egg processing has been improved, so there are few cases of infection Salmonella and more outbreaks.
These changes include the process . This process uses heat treatment to reduce the number of bacteria and other microorganisms in food .
The US Department of Agriculture (USDA) believes that if pasteurized eggs are eaten, raw eggs are eaten
Crux: Raw eggs may contain a type of intestinal disease called Salmonella, which can cause food poisoning. However, the risk of an infected egg is quite low.
Infection can be more dangerous for some people.
Salmonella infection is a concern for a part of the population. In certain cases, infection may have serious or even fatal consequences.
These cases include :
- Infants and young children : The youngest age group is more susceptible to infection due to incomplete immune system.
- Pregnant: In a few cases, bacteria salmonella May cause contractions in the womb of pregnant women. This can lead to premature birth or pregnancy .
- Old person: People over 65 are at risk of dying from food poisoning related to bacteria and other parasites. Factors include malnutrition and age-related changes in the digestive system .
- Immunocompromised people: The immune system is weak and susceptible to infections in people with chronic diseases. People with diabetes, HIV infection and people with melanoma are people who should not eat raw eggs .
These groups of people should avoid eating raw eggs, foods with raw eggs and homemade foods such as mayonnaise, cream cakes, and ice cream.
Crux: Children, pregnant women, older people and groups of people at higher risk for infection should avoid eating raw eggs. For people in this group, Salmonella can cause serious, life-threatening complications.
How to reduce the risk of infection?
It is impossible to completely eliminate the risk of infection when eating raw eggs. However, there are several ways to reduce the risk of infection .
Here are some effective ways to reduce infection:
- Buying eggs and pasteurized egg products is available at some supermarkets.
- Only buy eggs stored in a cooler in grocery stores.
- Store eggs in the refrigerator at your home. Preserving at room temperature can allow harmful bacteria to grow quickly.
- Do not buy or consume eggs that are out of date.
- Throw away broken or dirty eggs.
However, cooking eggs is the best way to eliminate the risk of infection.
Crux : Buying a pasteurized egg or storing it in the refrigerator can reduce the risk of Salmonella infection. It is also important to store and process properly after buying eggs.
Message for you
Raw eggs also have benefits like cooked eggs.
However, body protein content can be absorbed in living eggs lower and hinder biotin absorption.
The top concern is that there is little risk of infected raw eggs causing infections Salmonella . Buying pasteurized eggs will reduce the risk of infection.
Whether eating raw eggs is worth the risk of infection is something you should decide for yourself.
Just remember that young children, pregnant women, the elderly and people with poor immune systems should not eat raw eggs.
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