An egg is an organic vessel grown by an animal to carry a possibly fertilized egg cell (a zygote) and to incubate from it an embryo within the egg until the embryo has become an animal fetus that can survive on its own, at which point the animal hatches.
Eggs are a highly nutritious and versatile food source that can provide numerous benefits to the body when consumed, whether cooked or raw. However, it’s important to note that consuming raw eggs carries certain risks, particularly in terms of foodborne illnesses. Raw eggs can potentially contain harmful bacteria like Salmonella, which can cause food poisoning. Cooking eggs thoroughly helps eliminate this risk.
Raw eggs have been consumed by some people for their potential nutritional benefits, but they also come with potential risks. It’s important to weigh both the benefits and risks before deciding to include raw eggs in your diet.
Here are some potential benefits and considerations:
Rich in Nutrients:
Raw eggs are a good source of high-quality protein, containing all the essential amino acids required by the body. They also provide various vitamins and minerals, including vitamin B12, riboflavin, folate, and selenium.
Biotin Content:
Biotin is a B-vitamin that plays a role in metabolism and supports healthy skin, hair, and nails. Raw egg whites contain a protein called avidin, which can bind to biotin and reduce its absorption. However, cooking the egg whites denatures avidin, making biotin more bioavailable.
Enzymes and Nutrients:
Some proponents of raw eggs argue that cooking eggs can destroy certain heat-sensitive enzymes and nutrients. However, while cooking may slightly affect the nutrient content, it’s generally considered that the overall impact is not significant, and cooking can even enhance the bioavailability of certain nutrients.
Improvement of Good Cholesterol:
Eggs help increase high-density lipoprotein (HDL) levels – or “good” cholesterol as it’s commonly known – and this is one reason why eggs have been found to have little to no effect on heart disease risk.
It’s low-density lipoprotein (LDL) – or “bad” cholesterol – that can put heart health at risk. Meals high in saturated fats and trans-fats such as deep-fried takeaway foods are the key culprits when it comes to increased risk levels of LDL cholesterol.
Source of Vitamin D:
Egg yolks are one of a handful of foods that naturally contain vitamin D. And with close to a quarter of all Australian adults suffering from a mild or moderate vitamin D deficiency, the case for eggs is even more potent.
A serving of two eggs provides 82% of your recommended daily intake of vitamin D – making them an all-important source of this essential vitamin.
Sometimes called the ‘sunshine vitamin’, vitamin D plays an important role in the absorption of calcium and phosphorus – making it essential for the maintenance of healthy bones and teeth. Vitamin D also aids in promoting healthy muscle function and immune system maintenance.
Among Best Dietary sources of Choline:
Choline is an important nutrient that is made in the liver, however, as most people don’t produce enough choline to meet daily requirements, it also needs to be consumed through the food you eat.
Similar to the function of B vitamins, choline is essential for normal cell functioning, playing an influential role in brain and spinal cord development during pregnancy, cognitive development in infants and also helping to reduce cognitive decline in the elderly. Until recently, the role of choline as part of a balanced diet had been largely overlooked.
Eggs are a rich source of choline providing more than double the amount of choline per 100g than any other commonly eaten food. This makes eggs a highly effective and simple means of meeting your daily nutritional intake.
Contains Antioxidants Beneficial for the Eyes:
Eggs contain a range of vitamins and minerals including vitamin A, vitamin E and selenium which all act as important antioxidants in supporting eye health, retina function and helping counteract degenerative vision as you age.
Eggs are rich in the antioxidants lutein and zeaxanthin, both of which play a protective role in reducing the risk of certain eye diseases, including cataracts and age-related macular degeneration. Studies show that these antioxidants are also better absorbed by the body from eggs than from alternate plant sources.
Builds Body Muscles:
Over time, eating raw eggs has become popular in the bodybuilding world as a quick way to consume more protein and build more muscle. Most often, bodybuilders will add raw eggs to their post-workout shakes or smoothies to boost their protein intake. While cracking a raw egg into your cup will up your shake or smoothie’s protein content, eating a lightly cooked egg instead will give your body even more protein to work with.
Immune System Strength:
Eggs contain high levels of vitamin A and vitamin B12, both of which play key roles in strengthening the immune system. By offering an abundance of vitamin A, vitamin B12, antioxidants, and other vital nutrients, eggs can supply your body with the building blocks it needs to form a well-defended immune system.
Strengthening your immune system can protect you from getting sick during cold and flu season as well as make it easier for your body to fight off illness in general.
Energy Levels:
If you’ve been feeling sluggish while going about your daily routine, try working more eggs into your diet. Eggs are brimming with nutrients that naturally make you feel more energized and keep you fuller longer. In particular, eggs contain plenty of protein, which is considered a complete source of essential amino acids. These essential amino acids will give you more energy to work with throughout the day to avoid feeling burnt out.
Conclusion:
The idea that consuming raw eggs can boost healthy aging is not fully supported by scientific evidence. Raw eggs can indeed be a source of important nutrients such as protein, vitamins, and minerals. However, there are also risks associated with consuming raw eggs, mainly due to the potential presence of harmful bacteria like Salmonella.
To mitigate the risk of Salmonella and other foodborne illnesses, it’s generally recommended to cook eggs thoroughly before consumption. Cooking eggs kills the harmful bacteria and reduces the risk of infection. If you’re concerned about the nutritional benefits of eggs and healthy aging, there are safer ways to incorporate eggs into your diet, such as consuming them cooked or using pasteurized egg products.
