Are raw eggs more nutritious than cooked eggs ??
Eggs are one of the healthiest foods in the world. They contain a lot of important nutrients and can give you attractive health benefits. It is rich in high-quality protein, healthy fats, vitamins, minerals, eye-protecting antioxidants, and other nutrients. Almost all the nutrients are concentrated in the yolk, and the white color is mostly protein. Therefore, it created thousands of food myths.
A large raw egg (50 g) contains the following nutrient levels.
| Nutrients | Amount |
| Calories | 72 |
| Protein | 6g |
| Fat | 5g |
| Vitamin B2 | 13% RDI |
| Vitamin B5 | 8% RDI |
| Vitamin B12 | 7% RDI |
| Vitamin A | 9% RDI |
| Selenium (Se) | 22% RDI |
| Phosphorus (P) | 10% RDI |
| Folate | 6% RDI |
In addition, one raw egg contains 147 mg of choline, an essential nutrient for healthy brain function. Choline also helps with heart health. Raw eggs are also high in lutein and zeaxanthin. These are antioxidants that protect your eyes and reduce the risk of age-related eye diseases. In fact, eggs contain all nine essential amino acids. For this reason, they are often referred to as a “complete” protein source.
Raw eggs reduce protein absorption.
However, eating raw eggs may reduce the absorption of these quality proteins. The proteins in them are not well absorbed. Research has shown that the protein in cooked eggs is more digestible than the protein in raw eggs. That is, 90% of the protein in cooked eggs is absorbed, but only 50% in raw eggs. So if you eat eggs raw, your body will not be able to absorb all the protein.
Raw egg whites can block biotin absorption.
Biotin is a water-soluble B-vitamin, also known as vitamin B7. These vitamins are involved in the production of glucose and fatty acids in your body. It is also important during pregnancy. Egg yolks are a good source of biotin, while raw egg whites contain a protein called avidin. Avidin binds with biotin in the small intestine and prevents it from being absorbed. This is not a problem when the egg is cooked as the heat destroys the avidin.
Risk of contamination of raw eggs by bacteria .. !!
Raw eggs may contain Salmonella, a harmful bacterium. These bacteria can be found not only on eggshells but also inside eggs. Consumption of such contaminated eggs can lead to food poisoning. Symptoms of food poisoning include abdominal pain, diarrhea, nausea, fever, and headache. These symptoms usually appear within 6 to 48 hours of eating and can last for 3 to 7 days.
Bacterial infections are more dangerous for some people.
Salmonella infection can have serious or even fatal consequences in some people.
- Infants and young children: The youngest age group is prone to infections due to the immature immune system.
- Pregnant women: In rare cases, Salmonella can cause cervical pain in pregnant women, which can lead to premature birth or stillbirth.
- Adults: People over the age of 65 are more likely to die from foodborne infections. Contributing factors include malnutrition and age-related changes in the digestive system.
- People with weakened immune systems: People with weakened immune systems are more susceptible to infections. People who should not eat raw eggs are those with diabetes, HIV, and deadly cancer.
These groups should avoid eating raw eggs and foods containing them. In these groups, Salmonella infection can be serious and life-threatening. They can often be found in foods such as homemade mayonnaise, cake icing, and ice cream.
Although protein is well absorbed from cooked eggs, other nutrients may be slightly depleted during cooking, for example, vitamin A, vitamin B5, phosphorus (P), and potassium (K). This can be pointed out as an advantage of eating raw eggs.
If you also eat raw eggs,
- If you live abroad, you can buy pasteurized eggs and egg products.
- Buy only eggs kept in the frozen food section.
- Keep egg refrigerators in your home. Storing them at room temperature causes harmful bacteria to grow rapidly.
- Do not buy eggs beyond the expiration date.
- Remove cracked or dirty eggs.
However, the only way to eliminate the risk is to cook your eggs well. Purchasing pasteurized and frozen eggs can reduce the risk of Salmonella infection. Proper storage and handling is also important once you have purchased them.
Remember.
- Infants,
- Pregnant mothers,
- The elderly and those with weakened immunity
That raw eggs should be avoided.
Considering the above, it is clear that eating raw eggs does not provide the expected amount of nutrients.
References:
- egg | Definition, Characteristics, & Nutritional Content | Britannica
- 10 Amazing Health Benefits of Eggs: Why Eggs Are Good For You (australianeggs.org.au)
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