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List of Health Benefits of Eating Raw Eggs

author image Karen Hellesvig-Gaskell
Karen Hellesvig-Gaskell is a broadcast journalist who began writing professionally in 1980. Her writing focuses on parenting and health, and has appeared in “Spirituality & Health Magazine" and “Essential Wellness.” Hellesvig-Gaskell has worked with autistic children at the Fraser School in Minneapolis and as a child care assistant for toddlers and preschoolers at the International School of Minnesota, Eden Prairie.
List of Health Benefits of Eating Raw Eggs
Eggs are high in cholesterol. Photo Credit Jupiterimages/Photos.com/Getty Images

The idea of eating raw eggs to enhance health may have gained widespread notoriety when the movie "Rocky" hit the big screen in 1976. In real life the cons appear to outweigh the pros. Consuming uncooked eggs can increase the risk of food-borne infection, such as salmonella. Eating raw eggs can also interfere with the absorption of vitamin H. When cooked and eaten in moderation eggs can be a good and safe source of nutrients.


Eating raw eggs can be unhealthy for a couple of reasons. While it might seem logical that an egg shell would protect the contents from contamination, infected chickens can produce salmonella-tainted eggs before the shell has formed, the Mayo Clinic explains. In addition, avidin, a protein contained in egg whites can block the absorption of bitoin or vitamin H. The body depends on biotin to form fuel producing fatty acids and glucose and help regulate metabolism.

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One egg contains 0.2 milligrams of riboflavin or vitamin B-12. B-12 is needed to help the body break down fats, carbohydrates and protein while keeping blood and nerve cells in good working order. Folate or folic acid which helps maintain and make new cells is also found in eggs. One egg has 24 mcg of folate, most of which is found in the yolk. Pregnant women are frequently advised to take folate supplements to guard against deficiency and anemia. Eggs also contain the nutrient choline which has been associated with memory preservation.

Protein and Minerals

Eggs are great source of protein. One egg contains about 6 g of protein. Protein helps your body repair cells and produce new ones. Eggs contain a number of minerals. One egg yolk has more than 66 mg of phosphorus, and 22 mg of calcium. A whole egg has 16 mcg of selenium. Every cell in the body needs phosphorus to function normally. Calcium helps teeth and bones stay strong. Selenium is incorporated into proteins to make critical antioxidant enyzmes called selenoproteins. Small amounts of iron,copper and zinc are also found in eggs.


If you eat an egg it's best to limit other sources of cholesterol for the reminder of the day, advises Harvard Health Publications. One large egg contains 212 mg of cholesterol which is approaching the recommended daily total of 300 mg.

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