Raw eggs can contain bacteria such as Salmonella, which can cause foodborne infections in humans. It is recommended to cook eggs to destroy these pathogens.
Raw eggs can harbor a bacteria called Salmonella. It often hides on the shell but can also enter the inside after contamination. This little bug causes very unpleasant symptoms such as vomiting, nausea, fever, or severe abdominal pain. It quickly becomes complicated for children, pregnant women, the elderly, and those with weak immune systems. Even though the risk is low, salmonella remains quite resilient, and only proper cooking can effectively eliminate it.
When you consume raw eggs, you increase your chances of swallowing harmful bacteria or other germs that are naturally present on the shell or inside the egg. These germs multiply quickly, especially when the eggs are not stored properly in the fridge. As a result, you risk food poisoning, which leads to frankly unpleasant symptoms like nausea, vomiting, abdominal pain, or even diarrhea. Cooked eggs are a better option because cooking often suffices to eliminate most unwanted germs.
Eating raw eggs poses a problem due to a protein found in egg whites: avidin. This protein binds very strongly with biotin, a super useful vitamin (vitamin B8), and prevents it from being available for your body. As a result, regular consumption of raw eggs can lead to a biotin deficiency, which can cause various minor issues: hair loss, skin problems, fatigue, or even impairment of the nervous system. On the other hand, when you cook your eggs, the heat neutralizes avidin. Biotin is released, and your body can fully benefit from it.
Eating raw eggs may seem more natural or easier, but it doesn't help your body take advantage of all the good proteins they contain. In fact, in their raw state, eggs have proteins that are difficult to digest because they are locked in complicated structures. When you cook your eggs, the heat breaks down these structures, making them more accessible to your digestive system. The result: you absorb significantly more of these valuable proteins by eating cooked eggs rather than raw ones.
Consuming raw eggs can increase sensitivity to egg allergen proteins, which cooking generally reduces. In some, it can trigger more pronounced symptoms such as redness, itching, swelling, or respiratory difficulties. Cooking helps to alter the structure of these proteins, making them less likely to cause an allergic reaction. Those who are already allergic or sensitive are therefore at greater risk with raw eggs.
Approximately one in every 20,000 eggs could naturally contain salmonella bacteria, even when the eggs appear completely clean and intact.
The egg yolk is rich in biotin, but raw egg whites contain a protein called avidin, which prevents the absorption of biotin by the body when consumed raw.
Cooking eggs not only reduces the risk of bacterial contamination but also increases the absorption of the proteins contained in the egg from nearly 90% to almost 100%.
Pasteurized eggs, sold in supermarkets, undergo a controlled heat treatment that eliminates most of the bacteria present, thus allowing for safer consumption in recipes using raw eggs, such as mayonnaise and mousses.
This is a persistent misconception. In reality, consuming a raw egg can reduce the absorption of the proteins contained in eggs, thereby diminishing their nutritional benefits. It is therefore advisable to consume eggs that are lightly cooked to fully benefit from their absorbable proteins and promote muscle gain.
Unfortunately, it is impossible to detect the presence of Salmonella in a raw egg by sight, smell, or taste. The only effective way to minimize this risk is to cook the egg thoroughly, which destroys these harmful bacteria.
Contrary to popular belief, cooked eggs offer more nutritional benefits. In fact, cooking improves protein absorption and neutralizes avidin, a protein found in raw egg whites that prevents the absorption of biotin (vitamin B8).
If you absolutely must consume raw eggs, choose very fresh eggs, store them in a cool place, wash your hands thoroughly after handling raw eggs, and avoid any contact between raw eggs and other foods. However, cooking remains the only truly effective method to eliminate bacterial risks.
Although organic or farm-fresh eggs are generally produced under better sanitary conditions, this does not mean they are free from bacteria like salmonella. The risk remains present, even if it may be slightly reduced. It is still recommended to cook them to ensure safe consumption.
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