Is It Safe To Eat Raw Eggs? Benefits, Nutrition And How To Eat?

Due to their high protein content, raw eggs have always been frequently demanded by athletes, bodybuilders and anyone who needs a protein boost to their diet. One large raw egg contains about 6 grams of protein which is very useful in muscle cell repair and synthesis and other body functions.

The amino acids present in eggs make them a complete protein meaning all nine essential amino acids are present in them. Availability of all amino acids means the process of muscle building and repairing functions are supported well.

Choline is a special nutrient that facilitates several activities in the body, especially in the brain. Furthermore, raw eggs can be considered as a rich source of choline where one large raw egg provides 147-164 mg of choline which is 27-38% of the adult RDA.

Like the B complex vitamins, this nutrient is necessary for healthy cell operation. It has a significant role in the formation of the brain and spinal cord during pregnancy and is valuable in the mental development of infants and cases of the prevention of dementia in the elderly. 

The omega-3 fatty acids in raw eggs, which are good for the heart can reduce the level of triglycerides and inflammation in the body and therefore prevent the occurrence of heart diseases.

Apart from those, some vitamins such as D and B12 help to reduce blood pressure and ensure healthy red blood cells and nerves, thus strengthening the cardiovascular system. Furthermore, the eggs contain choline that enables the breakdown of the amino acid, homocysteine, associated with heart disease. 

Lutein and zeaxanthin help filter powerful blue light and reduce oxidative stress on the retina which in turn possibly causes macular degeneration and cataracts. Several studies show that a consistent consumption of eggs raises the serum levels of these carotenoids, thereby boosting their ability to shield the eyes.

Besides carotenoids, raw eggs also contain other vital nutrients such as Vitamin A and Vitamin D – both nutrients are vital in promoting good vision among people. Moreover, fat-soluble nutrients are more optimally absorbed via the fat content present in the yolk and therefore eggs are beneficial foods for maintaining eye health.

The intake of high-protein foods such as eggs makes people experience less hunger and thus consume fewer calories throughout the day. Research has suggested that serving protein-rich meals can enhance satiation, which helps in reducing snacking and overall daily calorie intake.

Moreover, research has shown that the consumption of eggs assists the body in maintaining higher energy, increases metabolic rate, and slows the rate of emptying of stomach contents resulting in the sensation of satiety. Intake of eggs can also be good in combating fluctuations in glucose levels since this has enormous long-term consequences in managing meal intake.

Studies have shown that lack of choline leads to neurological disorders and reduced brain performance. It also poses potential risks of developing dementia and Alzheimer’s disease. Regular intake of eggs could therefore assist us in maintaining choline levels in the normal range and the brain well safeguarded.

Furthermore, omega-3 fatty acids promote the survival and repair of brain cells as well as help in cognitive functioning. The B vitamins and antioxidants will also help to enhance brain function since they will assist in preserving the neurons and the general health of the brain concerning aging.

Being natural food products containing a lot of vitamins and minerals such as vitamin D, calcium and protein, raw eggs can work wonders towards the strengthening of the bones. Vitamin D assists in the absorption of calcium and phosphorus and therefore is critical to bone and teeth health. 

A large raw egg contains approximately 28 mg of calcium, which is essential in building bone and effectively preventing osteoporosis or fractures. Moreover, the protein that is found in raw eggs is important in the synthesis of collagen which is a major structural component of the bone. It plays a role in bone health and is supportive of the repair processes needed for bones.

Raw eggs contain vitamin A which is important in the development of immunity cells that aid the body to fight diseases. As well as vitamin B12 within the raw eggs is important for the synthesis of red blood cells, the formation of DNA and the efficiency of the nervous system.

Furthermore, the best natural sources of choline include raw eggs which play a vital role in the manufacture of neurotransmitters that can alter immune responses. Additionally, compounds such as lutein and zeaxanthin fight oxidative stress in the body improving immune function as well as reducing inflammation.

Raw eggs, especially the yolk contain healthy fats that enable replenishing of skin cells and maintaining skin flexibility. These fatty acids can help prevent dryness making them suitable for people with dry skin or skin that is flaky. Moreover, the amounts of albumin included in the white of an egg can help to avoid clogging, thereby helping to minimize the chances of developing facial and other skin problems such as acne.

Apart from that, protein which is important in the synthesis of collagen assists in skin tightness and elasticity. As for the vitamins, raw eggs contain several vitamins including A, D, and B that are good for skin repair and regeneration and help with inflammation.

Some of the popular natural treatments for hair regrowth include using raw eggs due to their high protein which in turn helps to synthesize keratin, one of the primary structural proteins in hair. Protein is beneficial for hair since it strengthens hair and helps prevent breakage, leading to healthy hair.

Additionally, eggs have biotin, a B vitamin that is essential to hair growth and can make hair healthier. Therefore, eggs should be included in your diet because biotin deficiency causes hair to become thin and start falling out. Moreover, the healthy fat found in the yolk helps moisturize the hair and scalp. 

Raw eggs can be good for pregnant women primarily because of their nutritional value when taken correctly. They have protein content which is very useful to the body during the growth and development of the fetus. 

Apart from that, choline, necessary for brain formation also aids in prohibiting neural tube complications in the developing baby in addition to improved memory and brain function. Also, vitamins B12 and folate are important in energy production and synthesis of red blood cells thus aiding in the prevention of anemia during pregnancy.

Raw eggs are a rich source of nine indispensable amino acids that are vital to synthesizing neurotransmitters such as serotonin or the hormone of happiness. A deficiency of these amino acids harms the mental performance of an individual, specifically making one stressed and anxious.

Moreover, eggs have choline which is used by the body to support the brain and all related functions. They also contain B vitamins that are used in the synthesis of neurotransmitters that control moods and stress hormones. A study showed that whole-egg treatment may provide antidepressant-like activity proposing that a normal use of eggs could decrease symptoms of major depression.

Choline is among the various nutrients found in raw eggs that play a significant role in the proper functioning of the liver and has been linked to reduced cases of breast cancer among women. Besides, this compound has a critical function in all cells and may be involved in controlling inflammation, which may slow down the development of cancer.

Also, lutein and zeaxanthin assist in guarding against oxidative damage in the body which has an influence on the advancement of cancer in the body. The essential nutrients such as vitamins A and D found in raw eggs enable the immune system to better detect the presence of cancer cells and eliminate them before the cells multiply. 

Raw eggs offer a variety of essential micro and macronutrients. 

According to USDA, one large raw egg (approximately 50 g) provides the following nutritional value.

• Water: 38.1 g
• Energy: 71.5 kcal
• Protein: 6.3 g
• Total lipid (fat): 4.76 g
• Carbohydrate: 0.36 g
• Glucose: 0.185 g
• Calcium: 28 mg
• Iron: 0.875 mg
• Magnesium: 6 mg
• Phosphorus: 99 mg
• Potassium: 69 mg
• Sodium: 71 mg
• Selenium: 15.4 µg
• Folate, food: 23.5 µg
• Folate, DFE: 23.5 µg
• Choline: 147 mg
• Vitamin B12: 0.445 µg

Recognized as one of the most beneficial food products in preparing dishes, raw eggs can be integrated into your diet in several ways. Here are some of the methods to eat raw eggs:

1. Raw Egg Drink: For this, take one or two pasteurized eggs and break them into a glass to make a raw egg drink. Sip them neat or dilute them with a small amount of juice such as a glass of orange juice or milk to improve the taste. You can also add honey or vanilla extract depending on what you prefer for the flavor of the smoothie.
2. Blending: It is advisable to begin by incorporating raw eggs into the kind of smoothie you prefer most. Then, add fruits, yogurt and milk into it to make a balanced diet for consumption. For example, mix 1 banana, 1 cup of spinach, 1 cup of almond milk, and 1 raw egg for a healthy smoothie.
3. In Recipes: Depending on your preference, you can mix raw egg yolks with mustard, lemon juice/vinegar, and oil to prepare mayonnaise.
   Also, it is useful to prepare dressings using raw egg yolks mixed with garlic, lemon juice and oil.
4. Coffee Or Protein Shakes: Some people decide to crack a raw egg and pour it into a cup with coffee, which makes the coffee richer in proteins. Mixing it well can also help in its integration so that it will meld with the concoction seamlessly.
   Also, raw eggs can be included in the protein shakes by blending them with protein powder, fruits, and liquids such as milk.

Due to the differences in egg production and inspection protocols, the safety of consuming raw eggs varies significantly between the United States and Canada. In Canada, the risk of Salmonella contamination in raw eggs is lower by a remarkable amount as Canadian egg producers adhere to stringent safety standards. Particularly eggs bearing the "Canada Grade A" stamp are safe for consumption, even when raw, as long as they are fresh and properly stored.

Contradictory to this, the US faces a higher risk of Salmonella associated with raw eggs. It has been estimated that about 1 in 20000 eggs may be contaminated with Salmonella. Liquid egg products, like egg white cartons, generally tend to use pasteurized eggs. 

Thus, it can be concluded that due to less rigorous safety standards in the USA compared to Canada, individuals in the USA should not consider consuming raw eggs. Remember, only pasteurized eggs can be consumed raw to alleviate the risk of foodborne illness.

Raw eggs have some health risks, which makes their consumption considered quite harmful. Here are some of the risks involved:

1. Salmonella Infection: There is to date evidence that shell eggs contain salmonellas, both externally on the shell and internally inside the eggs. This may cause diarrhea, stomach cramps, fever and vomiting. The people who are most vulnerable to getting sick from Salmonella are children, pregnant women and people of old age.
2. Nutrient Absorption Issues: Although an egg is a complete protein food, the digestibility of protein is only about 50% if eaten raw, and around 90% if eaten cooked. Moreover, the traces of avidin in raw eggs block the assimilation of biotin in the small intestine.
3. Food Safety Issues: Raw eggs are particularly hazardous to those with a weak or compromised immune system because the eggs can easily become contaminated during handling or storage. Further, raw eggs held on the counter for long will allow bacteria to penetrate in case the handler is not so careful with hygiene.
4. General Discomfort: Raw eggs may cause problems for people with healthy stomachs just due to the consistency of their slime.

Whole raw eggs can be healthy for consumption and very useful for our bodies, however, they pose certain dangers owing to the possibility of contamination by Salmonella bacteria. Special groups of the population including children below five years, pregnant women, and the elderly should not consume raw or undercooked eggs that are not pasteurized.

Furthermore, raw eggs also contain avidin, a protein that binds with biotin and causes the inhibition of absorption. But if you cook the eggs, avidin gets denatured thereby minimizing this issue. Research has also shown that the human body can also assimilate the protein from cooked eggs better than when the eggs are raw.