Just like cooked eggs, raw eggs are extremely nutritious. They’re rich in high-quality protein, healthy fats, vitamins, minerals, eye-protecting antioxidants and various other nutrients.
The idea of eating raw eggs is scary to many people, because our fears of salmonella poisoning have been heightened by the media and concerned parents over the years.
While some raw eggs are contaminated with salmonella, it’s not nearly as high of a percentage as you may think.
If you choose raw eggs from local, responsible, organic sources, your chances of getting sick are low, and you’ll be enjoying a world of important nutrients.
The following are the benefits of eating raw egg:
One egg contains 0.2 milligrams of riboflavinor vitamin B-12. B-12is needed to help the body break down fats, protein while keeping blood and nerve cells in good working order. Folate or folic acid which helps maintain and make new cells is also found in eggs. One egg has 24mcg of folate, most of which is found in the yolk. Pregnant women are frequently advised to take folate supplements to guard against deficiency and anemia. Eggs also contain the nutrient choline which has been associated with memory preservation.
2. Raw eggs contain more carotenoid antioxidants
When eggs are cooked, some of their nutritional density becomes depleted. For this reason, there are many nutrients that are more abundant in raw eggs than cooked ones. One of these nutrient groups is carotenoid antioxidants. Raw eggs contain more lutein and zeaxanthin than their cooked counterparts — 30 percent more.
3. Raw eggs are easy to digest
Raw eggs are easy on the digestive system.
It turns out that raw eggs are easy on the digestive system , making them ideal for those with sensitive stomachs. So, if you have a tough time eating cooked eggs because of digestive difficulties, you may find that eating them raw makes for a smoother process — with more nutrients, to boot.
4. You’ll get more vitamin D
Raw eggs contain about 36 percent more vitamin D than cooked eggs. While we get most of our vitamin D from the rays of the sun, supplementing with whole food sources, especially during cold winter months, can help your body to replenish what the sun may not provide. Vitamin D is important not only for bone health, but also for the health of your immune system.
5. Raw eggs contain more choline
Raw eggs contain 23 percent more choline than cooked eggs. Choline is a nutrient important in cell membrane structure, and also vital for the proper function of the nervous system. Research has also identified choline as one pathway to a better preservation of memory , so it’s crucial to make sure you get enough in your diet.
6. Raw eggs contain more zinc
Raw eggs have been found to contain about 19 percent more zinc than their cooked counterparts. This mineral has many important functions , including boosting the immune system to better prevent and fight illness, as well as supporting the nervous system.