Eggs are a complete source of protein. They are a highly nutritious food source. It contains the amino acids that the body needs to function. They are also packed with essential nutrients like vitamin B12, vitamin D, and many minerals. Eggs are a cost-effective source of high-quality nutrition.
Raw eggs are unhealthy and cause foodborne illnesses. Some people prefer raw eggs and are convinced that they hold some health benefits, but these benefits are also available in other cooked forms of eggs. The safest way to eat raw eggs is if they are pasteurized.
The number of raw eggs you can eat in a day depends on your dietary preference, nutritional needs, and health conditions. It is safe to eat 2 or 3 raw eggs a day for some people, while for others, because of their health condition, it isn’t advised. For moderation purposes, eating one egg a day is safe.
Is it safe to eat raw eggs?
You may be wondering if it is safe to eat raw eggs. The simple answer is no. Raw eggs are typically viewed as unsafe to consume because of the potential risks usually associated with food-borne illnesses, primarily salmonella. Salmonella resides both on the eggshell itself and also on the content of the egg. It comes with symptoms like diarrhea, fever, and stomach cramps.
If you want to consume raw eggs, it is preferable if they’re pasteurized. Unpasteurized raw eggs pose potential health risks. Pasteurization involves the heating of eggs to a specific temperature within a specific duration to kill bacteria such as salmonella while preserving the product. It is mainly used to make foods like eggs safer for consumption by reducing the risk of food-borne illnesses.
Some foods require raw eggs to be made. To be on a safe boat, ensure you use pasteurized eggs. As much as we say raw eggs are unhealthy, consuming them is somewhat unavoidable. Mayonnaise, Caesar dressing salad, cookie dough, and aioli, to mention a few, are made using raw eggs.
Is it okay to eat raw eggs every day?
Eggs can be a nutritious part of a balanced diet as a source of protein. They can complement fruits, vegetables, grains, and dairy products to provide the essential vitamins and minerals required for overall health.
There is no required number of eggs that one should consume every day or if it’s okay for one to eat raw eggs every day. While eating raw eggs poses a risk, there’s a right way to eat them to prevent the risks attached.
The number of eggs you are allowed to eat depends on your dietary preference, nutritional needs, and health conditions. If you want to be sure of the number of eggs to take in a day or if daily consumption is okay, you need to visit a dietician. Every human is different, and what works for one may not work for another. If you’re watching your cholesterol level, you’re expected to take in a certain amount of egg. You can also consume eggs without the yolk because the yolk contains cholesterol. If you’re at risk of heart failure as well, you should watch your cholesterol intake. If you want to incorporate more calories, then you need to consume more eggs.
What are the benefits of eating raw eggs?
Certainly, raw eggs are indeed nutritious, much like their cooked counterparts. They are packed with high-quality protein, healthy fats, vitamins, minerals, eye-protecting antioxidants, and various other nutrients. For instance, a single large raw egg provides approximately 6 grams of protein, 5 grams of fat, essential minerals like magnesium, calcium, phosphorus, and potassium, and even vitamin D.
Moreover, raw eggs are a significant source of choline, with one raw egg providing about 27% of your daily recommended intake. Choline is essential for brain function and may contribute to heart health.
Additionally, raw eggs are rich in lutein and zeaxanthin, antioxidants that can help protect your eyes and potentially reduce the risk of age-related eye diseases.
It’s worth noting that most of these nutrients are densely packed in the egg yolk, while the egg white primarily consists of protein.
Consuming raw eggs can have some potential benefits, but it also comes with risks. Here are a few potential benefits:
- Nutrient retention: Raw eggs may retain more of their nutrients, such as vitamins and minerals, compared to cooked eggs.
- Protein quality: The protein in raw eggs is easily digestible and has a high biological value, meaning it contains all essential amino acids.
- Biotin content: Cooking eggs can reduce their biotin content, so consuming them raw may provide more of this essential B vitamin.
However, it’s crucial to be aware of the risks associated with raw eggs, such as the potential for foodborne illnesses like salmonella. To reduce these risks, consider using pasteurized eggs or choosing other cooking methods like soft boiling or poaching, which can partially cook the egg while reducing the risk of contamination. Always consult with a healthcare provider or nutritionist for personalized advice based on your specific dietary needs and health concerns.
How to consume raw eggs safely?
To consume raw eggs safely, you have to ensure you purchase eggs from reputable sources.
Also, it is advised to make use of pasteurized eggs. It is not easily seen at grocery stores, but you can pasteurize your eggs at home before consumption. This is one of the safest ways of consuming raw eggs. This is because the bacteria that reside on the eggshell or in the produce itself are being treated through heating. Hence, the egg is free from bacteria.
- Ensure to consume the eggs once cracked. If you leave it unattended and consume it later, you’re at risk of contracting the bacteria
- Make sure you wash your hands properly with soap and water once you’re in contact with the produce and whatever kitchen appliances you’ll be using.
- If you crack an egg into a bowl and some shell particles fall into the bowl, it is advisable to dispose of that egg and prepare another.
- Do not consume eggs after their best-before date.
- When you purchase eggs, ensure you keep them refrigerated.
What are the side effects of eating raw eggs every day?
While eggs are indeed rich in protein, consuming raw eggs daily can carry certain risks.
You should be aware that consuming raw egg whites can have adverse effects on your body, leading to various allergies and health problems. Despite being low in fat and calories, it can be detrimental to your overall health.
Raw egg white allergies can be challenging to detect, as they may manifest with symptoms such as skin rashes, swelling, redness, stomach cramps, diarrhea, itching, and watery eyes. Additionally, consuming raw egg whites can lead to breathing difficulties, a drop in blood pressure, and a sensation of fainting or unconsciousness.
The high protein content in the egg white can be harmful to individuals with kidney problems. This is because people with kidney issues often have a low glomerular filtration rate (GFR), which is the rate at which fluids are filtered by the kidneys. Consuming the protein in raw egg whites can further reduce the GFR in such individuals.
Salmonella bacteria can be present not only in the raw egg white but also on the outer shell and inside the raw egg, primarily originating from the chicken’s intestines. To effectively eliminate salmonella, it’s crucial to cook the eggs thoroughly, using high temperatures and longer cooking times. Additionally, the bacteria may also be present in the less-cooked parts of the egg.
How do you know if an egg has salmonella?
visual inspection alone cannot be used to determine if an egg contains salmonella. To reduce the risk of consuming contaminated eggs, it’s essential to handle and cook them properly. Cooking eggs thoroughly to an internal temperature of 160°F (71°C) can kill any potential salmonella bacteria. Additionally, it’s a good practice to buy eggs from reputable sources and store them in the refrigerator to reduce the possibility of contamination.
Salmonella can only be detected through laboratory testing and is not visible to the naked eye, making it impossible for the average person to determine if an egg is contaminated with the bacteria.
What kills salmonella in eggs?
Cooking eggs thoroughly to an internal temperature of 160°F (71°C) effectively kills salmonella bacteria and makes them safe to eat.
Summary
The number of raw eggs you should eat in a day depends on you. To be safer, you can visit a registered dietician to get recommendations on what works for you because every individual is different. It is advisable to consume eggs in moderation because, as much as they have several benefits, there are also disadvantages.
Consumption of raw eggs is not safe or advisable unless they’re pasteurized. Ensure you always opt for pasteurized eggs whenever you want to consume raw eggs so you do not contract some food-borne illnesses.