Swallowing raw eggs has been a popular trend among fitness enthusiasts and athletes for years. They believe that consuming raw eggs can provide them with various health benefits that cooked eggs can’t. However, there are some controversies regarding the consumption of raw eggs, and it’s essential to know the pros and cons before adding them to your diet.
The nutritional value of eggs
Eggs are considered to be a nutrition powerhouse, thanks to their high protein content, vitamins, and minerals. One large egg contains about 6 grams of protein, which makes it an excellent dietary source of high-quality protein. Apart from protein, eggs are also rich in vitamin B12, vitamin D, vitamin E, vitamin K, and minerals such as calcium, iron, and zinc. The egg yolk is particularly rich in fat-soluble vitamins such as vitamin A, D, and E.
Health benefits of raw eggs
1. High-quality protein
Raw eggs are considered to be a complete protein source, which means they contain all the essential amino acids needed by the body. They have a high biological value, which indicates the efficiency of protein utilization by the body. This makes them an excellent source of protein for building and repairing muscle tissues.
2. Nutrient-dense
Raw eggs are packed with essential vitamins and minerals, which makes them a nutrient-dense food. Consuming raw eggs on a regular basis can boost your immunity, improve your bone health and enhance your skin and hair.
3. Weight loss
Eggs contain a hormone called leptin that regulates the appetite of our body. Consuming raw eggs in the morning can help curb your appetite and make you feel satiated, which reduces your chances of overeating later in the day. As a result, it can promote weight loss and keep you fit and healthy.
4. Strengthening bones
Eggs are a rich source of vitamin D, which is crucial for healthy bones and teeth. Vitamin D helps the body absorb calcium from the food we eat, which promotes bone growth and development. Consuming raw eggs can help prevent osteoporosis, a condition that weakens your bones and makes them fragile.
5. Anti-aging properties
Eggs are rich in antioxidants such as lutein and zeaxanthin that help combat the harmful effects of free radicals. These antioxidants also protect your skin from the damage caused by UV rays, which reduces the signs of aging and keeps your skin glowing.
Possible risks of consuming raw eggs
1. Salmonella infection
Raw eggs carry a higher risk of contamination with salmonella bacteria, which can cause food poisoning. The risk of salmonella infection is higher in raw eggs than in cooked eggs, as cooking can kill the bacteria. Symptoms of salmonella infection include fever, nausea, vomiting, and diarrhea.
2. Biotin deficiency
Raw eggs contain a protein called avidin that binds with biotin, a vitamin essential for healthy hair, skin, and nails. Consuming raw eggs on a regular basis can lead to biotin deficiency, which can cause hair loss, skin rash, and brittle nails.
3. Digestion problems
Some people may experience digestive problems such as bloating, gas, and diarrhea after consuming raw eggs. This may occur due to the high protein content of eggs, which our body may not be able to digest entirely.
Conclusion
Swallowing raw eggs can provide numerous health benefits due to their high nutritional content. However, it’s essential to be aware of the potential risks associated with consuming raw eggs, such as salmonella infection and biotin deficiency. If you choose to consume raw eggs, make sure to purchase high-quality eggs from a trusted source. Additionally, ensure you wash the eggs thoroughly before use to minimize the risk of contamination. Alternatively, cooked eggs can still provide the same nutritional benefits, with a lower risk of health complications.
