While both groups saw their levels of LDL cholesterol remain constant, the egg eating group saw an overall increase in HDL cholesterol. The study didn't specify whether the eggs were cooked or raw, but is encouraging nonetheless. Drink up, then! Because eggs are so high in vitamins , consuming a bunch of them every day may make your hair, skin, and nails look considerably better.
Medical News Today cited B-complex vitamins as among the most important for promoting healthy hair growth. But they also cited vitamin D as equally important, mentioning egg yolks as a valuable source of the oft-deficient vitamin. Vitamin E also made the list of hair-healthy vitamins, and one egg contains 15 percent of your recommended daily value.
Eggs, both raw and cooked, are also incredibly high in B-vitamins, which are especially beneficial for healthy skin. So drinking raw eggs every day will load you full of B-vitamins, which the Tri-City Medical Center in Oceanside, California cited as major factors in promoting skin health.
Because B vitamins are vital in cell regeneration — and skin is constantly regenerating itself — drinking raw eggs may help skin properly regenerate. Remember when all those baseball players were getting accused of taking steroids, and many claimed all they were getting were big B12 shots? Rest assured, however, as no PEDs can be found in your standard, store-bought eggs.
Rather, you'll find half your recommended daily value of vitamin B12 in just a single raw egg, and though it may not have you hitting 75 home runs in a season, it can give you a serious boost in energy; Healthline cited it as a major contributor to energy production in the body. Though they note that in , Dr. Susan B. Shurin testified in front of Congress that it wouldn't have much benefit to those who weren't already deficient.
Kinda makes you wonder why all those baseball players were taking B12 then, doesn't it? Another vitamin eggs have in abundance is riboflavin, or vitamin B2, which according to the National Institutes of Health has two major enzymes that are critical in energy production, as well as processing fats, drugs, and steroids.
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Weight loss: Can you build lean muscles without protein shakes and supplements? However, the nutrition profile of raw eggs and the nutrition profile of cooked eggs have some marked differences, including the fact that eating raw eggs or foods containing them raises concerns about the risk of contracting a Salmonella infection 1. One whole, large raw egg contains 2 :.
Choline may play a role in heart health as well 3 , 4. Raw eggs are also high in lutein and zeaxanthin. These important antioxidants protect your eyes and may reduce your risk of age-related eye diseases 5.
The egg white mostly consists of protein. Raw eggs are nutrient-dense and packed with protein, good fats, vitamins, minerals, and antioxidants that protect your eyes, brain, and heart. The yolks contain most of the nutrients. Eggs are one of the best sources of animal protein out there. In fact, they contain all 9 essential amino acids. However, according to one very small, much older study, eating the eggs raw may decrease your absorption of these quality proteins.
This issue with absorption is something to consider if eggs are your main source of protein, but the size and date of the study make it impossible to draw any real conclusions. Biotin is a water-soluble B vitamin, also known as vitamin B7. While egg yolks provide a good dietary source of biotin, raw egg whites contain a protein called avidin.
Avidin binds to biotin in the small intestine, preventing its absorption. Because heat destroys avidin, this is not an issue when the egg has been cooked 7 , 8.
For that to happen, you would need to consume raw eggs in large amounts every day 9. Dishes containing uncooked eggs are more susceptible to Salmonella bacteria and need to be prepared and stored carefully. Salmonella risk can be minimised by throwing out cracked or dirty eggs, storing them immediately and safely in the fridge inside the carton they came in, and throwing out any eggs once they reach their best before date.
Eggs are one of the most nutrient-dense foods you can eat as they are packed with 13 different vitamins and nutrients and contain very high quality protein. And because of their excellent protein profile, raw egg whites have always been popular with athletes and bodybuilders. But drinking or eating raw eggs offers no major advantages over eating poached or boiled eggs.
Despite raw eggs containing slightly more nutrients, the nutrients in cooked eggs are in fact easier for your body to digest and absorb. Eating raw eggs also comes with a small risk of Salmonella food poisoning; however, there are steps you can take to minimise this risk to a very low level.
Children, pregnant women, elderly people, and others with weak immune systems should definitely avoid raw eggs. But for anyone else, it comes down to understanding the risks and making your own decisions.
Would you like more nutritional information about eating eggs? Australian Eggs has created a hub dedicated to answering all your queries about eggs and nutrition. As much as possible, consume raw eggs foods immediately after preparing them. Only keep raw egg dishes for one day and refrigerate at all times. Wash your hands with soap and water after handling uncooked eggs so there is no risk of transferring bacteria from the eggshell surface to other foods in the kitchen.
Store your eggs in the fridge, inside the carton you purchased them in.
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