Raw eggs are a good source of several important nutrients. One large raw egg (about 50 grams) contains the following nutrients:
Nutritional components of raw eggs
Calories: 72
Protein: 6 grams
Fat: 5 grams
Saturated fat: 1.6 grams
Monounsaturated fat: 1.5 grams
Polyunsaturated fat: 1.3 grams
Cholesterol: 211 milligrams
Vitamin A: 6% of the Recommended Dietary Allowance (RDA)
Vitamin E: 2% of the RDA
Vitamin D: 6% of the RDA
Vitamin K: 9% of the RDA
Vitamin B1 (thiamin): 4% of the RDA
Vitamin B2 (riboflavin): 15% of the RDA
Vitamin B3 (niacin): 4% of the RDA
Vitamin B5 (pantothenic acid): 7% of the RDA
Vitamin B6: 4% of the RDA
Vitamin B12: 9% of the RDA
Folate: 2% of the RDA
Calcium: 2% of the RDA
Iron: 5% of the RDA
Magnesium: 2% of the RDA
Phosphorus: 9% of the RDA
Potassium: 3% of the RDA
Zinc: 4% of the RDA
It's important to note that raw eggs can carry the risk of foodborne illness, particularly salmonella, so it's important to handle and store them properly. It's generally recommended to cook eggs thoroughly to reduce the risk of foodborne illness.
Benefits of raw eggs
There are several reasons why one should consume raw eggs. Here are a few of the most important ones:
1. Nutritional benefits: Raw eggs are an excellent source of nutrients such as proteins, vitamins, and minerals. They contain all the essential amino acids, which are necessary for proper muscle development and maintenance. They also provide a range of vitamins, including vitamins A, D, E, and K, as well as various minerals such as calcium, iron, and zinc.
2. Boost energy levels: Raw eggs contain a high amount of energy-boosting nutrients, such as vitamins B and D, which can help to increase energy levels and improve physical performance. This makes them an excellent choice for athletes and fitness enthusiasts looking to improve their endurance and performance.
3. Improve cognitive function: Raw eggs are rich in choline, a nutrient that has been shown to improve cognitive function and memory. By consuming raw eggs, you can help to boost your brainpower and improve your overall cognitive function.
4. Weight loss: Raw eggs are low in calories and high in protein, making them an excellent choice for those looking to lose weight. The protein content in raw eggs can help to keep you feeling full and satisfied, helping to reduce cravings and prevent overeating.
5. Boost immune system: Raw eggs contain antioxidants and nutrients such as vitamin E, which can help to boost the immune system and protect against illness. By consuming raw eggs regularly, you can help to keep your immune system strong and healthy.
Overall, raw eggs offer a range of health benefits, including improved nutritional intake, increased energy levels, improved cognitive function, weight loss, and a boost to the immune system. Therefore, it is worth considering incorporating raw eggs into your diet for optimal health and wellness.
