Raw Eggs: The Good, The Bad, and The Eggy
Raw eggs provide more nutrition than boiled eggs...but what do you have to keep in mind when consuming raw eggs?
Eggs are one of the healthiest foods in the world - containing all 9 essential amino acids, making it a complete protein.
Raw eggs aren't without controversy - especially surrounding whether consuming raw eggs is healthy, or at least healthier than consuming cooked eggs.
When cooked, the heating of the egg destroys many of the vitamins, minerals, and other compounds that make eggs so healthy - but eating raw eggs can also leave you exposed to bacteria like Salmonella.
Below we break down the health benefits of raw vs. cooked eggs, and how to safely consume raw eggs and all their healthy goodness!
Raw Eggs vs. Boiled Eggs
Raw eggs contain:
- 36% more vitamin D
- 33% more omega-3s
- 33% more DHA
- 30% more lutein + zeaxanthin
- 23% more choline
- 20% more biotin
- 19% more zinc
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When the egg is heated/boiled, these vitamins and minerals are lost due to high temperature.
Raw eggs may contain bacteria like Salmonella which can cause severe illness. To avoid this bacteria without cooking your eggs, you can:
- Ensure the hen's you obtain the eggs from have a natural diet and are able to roam freely.
- Keep your eggs in the fridge - cold temperatures don't allow harmful bacteria to grow. The eggs should immediately be kept at lower temperature (refrigeration) when produced, as cold temperatures doesn't allow these harmful bacteria to grow. However, having it daily on long term can pose a serious disease to you. Have it once every week with extra caution.
Boiling eggs before consuming is highly recommended if you are pregnant, older, or have a compromised immune system. Children should also avoid raw eggs.
Speak to your doctor before you try eating raw eggs - young & fit adults may be able to have raw eggs 1-2 times a week to help in maintaining their overall health.