Nutritional value of eggs
Eggs contain essential nutrients such as vitamin A, vitamin B2, vitamin B5, vitamin B12, vitamin B9, protein, fiber, antioxidants, and selenium, said nutritionist Jinal Patel at Zynova Shalby Hospital (India).
Eggs also contain healthy fats such as omega - 3 fatty acids, DHA, and EPA , Egg yolks have the highest fat content in eggs
“This is why some people avoid yolks and focus on egg whites for maximum protein intake”, Dr Patel said.
It is important to note that fat is essential to the body and has many different functions such as promoting cell growth, supporting the brain and nervous system, promoting hormone production, and supporting the absorption of fat - soluble nutrients.
The unsaturated fat content in eggs is good for heart health, explains nutritionist Patel. Eggs also help reduce bad cholesterol levels and increase good cholesterol levels.
Should I eat raw eggs every day?
According to nutritionist Patel, there is a common misconception that raw eggs are good for health. By the fact, eating raw eggs can lead to the risk of salmonellosis (disease of the gastrointestinal tract).
Some people tend to eat raw eggs on an empty stomach without consulting a nutritionist. This can cause digestive problems such as stomach pain, cramps, diarrhea, constipation, bloating, flatulence, and even food poisoning in some people.
“Eating raw eggs increases the risk of food-borne infections," agrees Dr. Vikas Jindal, Advisor of Gastroenterology, Birla C.K. Hospital, Delhi (India). “In addition, avidin - a protein contained in raw egg whites, can bind to biotin (vitamin B7), and if too much is eaten, it can lead to biotin deficiency."
“Biotin is an essential nutrient found in cooked eggs. Your body cannot absorb biotin while the egg is alive because it contains avidin. When the egg is cooked, the avidin is removed, which helps your body absorb biotin”, explains nutritionist Patel.
Raw eggs have a strong odor and can make some people uncomfortable, causing vomiting or nausea.
Raw eggs are also more difficult to digest than cooked eggs and can cause inflammation, swelling, shortness of breath, and hives when consumed in some people.
Nutritionists note that eating 1 raw egg per day can cause significant stress to your immune system as it must fight bacteria like salmonella effectively.
