What are the benefits and harms of raw eggs — 5 facts about the impact on health

Eggs are a natural source of essential proteins, choline, vitamins and minerals. People have been using them raw since ancient times, and also prepare various drinks based on them.

Raw eggs have tangible benefits for the body, but they can carry dangers, in particular, the risk of infection with salmonella.

Compliance with certain rules will allow you to unlock the biological potential of raw eggs without harm to health.

5 useful properties

Let's focus on the scientifically proven beneficial properties of raw eggs:

1. Contain biologically active substances . Raw eggs are source not only proteins, but also vitamins (B2, B12, B5, A, D) and minerals (phosphorus, iron, zinc, calcium, selenium). All the components presented are important for the well-coordinated work of internal organs and protection from pathogenic agents.
2. Improve brain function . Eggs contain choline, which is transformed in the body into acetylcholine. It participates in the transmission of impulses between nerve and muscle cells. With sufficient use of this substance, neurodegenerative disorders (Alzheimer's disease, Peak) are less common, Memory improves . Also this substance necessary for building cell membranes of all cells, especially nerve cells.
3. Improve eyesight . Zeaxanthin and lutein contained in eggs are the strongest antioxidants. They improve night vision and reduce the likelihood of cataracts, age-related macular degeneration.
4. Fighting diabetes . Eggs increase the sensitivity of peripheral receptors to insulin, that is, they destroy the main pathogenetic mechanism of the formation of type II diabetes mellitus – insulin resistance. With regular use, the disease is less common. The sugar-lowering effect of raw eggs is equally pronounced in both men and women.
5. Reduce cholesterol levels . Eggs, especially raw ones, when consumed do not cause an increase in the concentration of cholesterol in the blood (endogenous), but on the contrary cause its decrease. There is a decrease in the amount of "harmful" (TAG, LDL) and increase the level of "healthy" (HDL) cholesterol. Such medicinal properties can reduce the risk of coronary heart disease, chronic cerebral ischemia, myocardial infarction and strokes.

What is dangerous?

Raw eggs, unfortunately, can be harmful to health. Let's look at the main risks in more detail.

1. Impaired absorption of nutrients

Eggs are considered a complete protein product. They contain all 9 essential amino acids in the right proportions. For this reason, they are often referred to as a "complete" source of protein.

Research conducted at the University Clinic of Leuven (Belgium), show that when eating raw eggs, only 50% of protein is absorbed, boiled eggs – over 90%.

However, the biological value of some vitamins and minerals (vitamins B5 and A, potassium and phosphorus) decreases during heat treatment.

In addition, raw eggs can interfere with the absorption of biotin (vitamin B7). Raw yolks contain a large amount of avidin, which contacts in the small intestine with biotin and impairs its absorption.

Biotin regulates the processes of production of fatty acids and glucose by the body's cells. Its deficiency is most dangerous for women during pregnancy.

2. The development of bacterial infections

Proven that any raw and insufficiently heat–treated eggs may contain salmonella, a harmful bacterium that leads to the development of salmonellosis.

This group of microorganisms can inhabit the shell, as well as the yolk and protein. Just washing eggs won't help.

When eating eggs contaminated with salmonella, an acute intestinal infection may develop. The first symptoms are :

• Spastic pain in the stomach and around the navel;
• Diarrhea;
• Nausea and vomiting;
• Increase in body temperature;
• Headaches;
• Muscle aches;
• General weakness.

The disease manifests itself 6-48 hours after eating raw eggs and lasts, on average, from 3 to 7 days.

However, the risk of infection is negligible. According to statistics, in the USA infected every 30,000th egg. In 70% of patients, the disease is asymptomatic or mild.

The severe course of the infectious disease is typical for the following population groups:

• Children of the first years of life (they do not have a mature immune system);
• Women during pregnancy (the bacterium increases the tone of the uterus and can cause miscarriage);
• Persons over 65 years of age (concomitant somatic background determines an unfavorable prognosis);
• People with immunodeficiency (HIV-infected, cancer patients, etc.).

How to use it?

Raw eggs can be drunk in the morning on an empty stomach or at any other time of the day.

It is not recommended to consume more than 5-6 pieces per day.

To prevent the development of bacterial infection, you should comply a number of simple rules:

• Buy pasteurized eggs and egg products only in good stores from trusted manufacturers;
• Take eggs only from the refrigerator;
• Store the product in the refrigerator (at room temperature, the growth of pathogens is activated);
• Do not eat expired eggs;
• Abandon visually damaged eggs (chips, cracks, dents on the shell, etc.).

Despite a lot of rules, the main way to prevent salmonellosis is proper heat treatment of eggs.

Recipes

In addition to the simple consumption of raw eggs, there are a number of cocktails based on them.

1. "Eggnog"

You will need:

• 1 egg yolk;
• 1 tbsp sugar;
• A pinch of salt;
• 150 ml of milk.

Preparation:

1. Grind the yolks with sugar. It should have a thick consistency.
2. Add salt and milk.
3. Mix again, strain.
4. The dish is ready. Before serving, the drink can be sprinkled with chopped nutmeg.

2. A mixture for gaining muscle mass

Needed:

• 500 ml of milk;
• 2 chicken or 8-10 quail eggs;
• 50 grams of protein powder;
• 100 grams of cottage cheese;
• Any berry syrup (to taste).

Recipe:

1. Pour milk into a blender. Beat for 30-40 seconds.
2. Add ½ protein powder to the mixture, beat for another 10-15 seconds.
3. Put the eggs, the remaining protein powder, and cottage cheese in the composition. Beat again until smooth.
4. Pour into a glass. Add the syrup. The drink is ready.

The cocktail is recommended to be taken 40-50 minutes in advance or immediately after active physical exercises. Proteins from it are quickly absorbed and will be used for the restoration and growth of muscle tissues.

3. Cocktail of youth

Ingredients:

• 40 grams of honey;
• 4 yolks of quail eggs;
• 150 ml of fresh milk;
• ½ fresh banana.

Cooking scheme:

1. Melt honey and mix with milk and banana.
2. Beat the mixture thoroughly in a blender. It will take up to 2 minutes.
3. Add the yolks. Beat until smooth.

The drink is perfect for breakfast or as an afternoon snack. You can take no more than 1 serving per day.

Conclusion

1. Raw eggs have almost the same benefits as boiled eggs.
2. They are useful for maintaining the functioning of the central nervous, endocrine and cardiovascular systems, improve vision.
3. Unfortunately, raw eggs have a number of disadvantages – a low level of biotin absorption and the risk of developing salmonellosis.
4. To minimize the risk, it is necessary to carefully choose the manufacturer, monitor the rules and shelf life, as well as the appearance of the product.