According to Healthline - There are many menus that do not use cooked eggs, such as salads, ramen, soups, and mayonnaise recipes. The nutritional content is similar, except that the danger of eating raw eggs can increase the risk of Salmonella infection.
However, that doesn't mean you can't eat raw eggs at all. It's just that protein absorption may be lower. If you want to avoid the risk of infection, try to eat eggs that have gone through the pasteurization process.
Nutritional content of raw eggs
In one large raw egg (50 grams), there are nutrients such as:
Protein: 6 grams
Fat: 5 grams
Vitamin A: 9% RDI
Vitamin B2: 13% RDI
Vitamin B5: 8% RDI
Vitamin B12: 7% RDI
Selenium: 22% RDI
Phosphorus: 10% RDI
Folate: 6% RDI
Not only that, raw eggs also contain 147 mg of choline, a type of nutrient that is important for brain function and heart health. For antioxidants, there is lutein and zeaxanthin, which can protect the eyes from the risk of disease.
Benefits of eating raw eggs
With this content, raw eggs certainly have many health benefits too. Here are the properties that can be obtained from raw eggs:
1. Good for heart health
Both good and bad cholesterol are present in raw eggs. This good cholesterol serves to protect the heart and blood flow from the accumulation of bad cholesterol.
2. Improves brain function
Raw eggs are a good source of choline. This nutrient can help improve brain function and maintain its performance for longer.
3. Boosts the immune system
You can also get vitamin A and vitamin B 12 in eggs. These two nutrients help boost your immune system.
4. Provides a lot of energy
Eating raw eggs gives you more energy to do activities. This is because these unprocessed eggs contain very rich protein. In addition, there are also essential amino acids for the body.
Dangers of eating raw eggs
Some of the risks that may arise when consuming immature eggs are:
1. Bacterial contamination
Raw or undercooked eggs can be a breeding ground for Salmonella bacteria. Symptoms can include abdominal cramps, diarrhea, nausea, fever, and headache. These complaints may appear 6 hours after the first consumption.
The good news is that the risk of contamination is very low. However, from 1970-1990 the most common source of Salmonella infection came from contaminated eggshells.
Since then, egg pasteurization technology has been developed to make them easier to consume even when raw. This pasteurization process helps reduce the number of bacteria and other microorganisms in food.
2. Protein absorption
For those looking for a high-protein food source, eggs are certainly one of the candidates. This is because eggs contain 9 essential amino acids, making them a complete protein source. However, eating raw eggs can reduce the absorption of these quality proteins.
A study compared protein absorption from cooked and raw eggs in 5 people. The results showed that 90% of the protein from cooked eggs was absorbed, but only 50% from raw eggs. This means that the body digests the protein from cooked eggs more easily.
3. Biotin absorption
Eggs also contain biotin, a type of water-soluble vitamin B7. Its function is for the production of glucose and fatty acids, also important for pregnant women. The yolk contains biotin while the egg white contains a protein called avidin.
Unfortunately, raw egg whites bind to biotin in the gut. As a result, its absorption becomes less than optimal. This is not the case with cooked eggs as the heat during the cooking process destroys the avidin.
However, this does not mean that the dangers of eating raw eggs will immediately make you biotin deficient. It takes a very large amount of eggs - at least 12 per day - and over a long period of time to cause someone to develop a biotin deficiency.
Risk of bacterial contamination
groups of people who are more prone to it, such as:
1. Infants and children
The youngest age group is more susceptible to infections as their immune systems are not fully developed yet.
2. Pregnant women
Salmonella can cause cramps in the uterus, leading to premature birth and even death of the baby in the womb.
3. Elderly people
People over the age of 65 are more susceptible to food-borne infections, even life-threatening ones. Other factors that play a role include nutritional deficiencies and decreased digestive system function due to aging.
4. People with immune problems
People with immune problems and chronic illnesses are more susceptible to infections. Examples include people with diabetes, HIV, and cancer.
These vulnerable groups should avoid consuming raw eggs, including their preparations such as mayonnaise and ice cream.
How to avoid the risk of bacterial infection
There are several ways you can reduce your risk of getting a bacterial infection from raw eggs, such as:
Only buying eggs that have gone through the pasteurization process
Keeping the refrigerator refrigerated
Not buying or eating expired eggs
Discarding broken or dirty eggs immediately
Of course, the most effective way to avoid the risks is to make sure the eggs are fully cooked. Consider the risks and benefits before deciding to eat cooked or raw eggs.
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