Raw eggs are not only a source of fear and concern in the kitchen, they also contain a wealth of natural nutrients. However, with anything good, it is important to know what risks we are taking and what we are gaining.

What do raw eggs actually bring?

To begin with, it should be emphasized that eggs are one of the most complete foods in nature. This is not an empty claim. One medium-sized egg (around 50 grams) contains approximately 6 to 7 grams of high-quality protein, only 70 calories, as well as vitamins A, D, E, K, B12, and choline – the latter being essential for the proper functioning of the brain and nervous system.

In particular, the yolk is a true treasure trove of natural substances. In addition to the vitamins already mentioned, it contains healthy fats and lutein, which protects the eyes from age-related macular degeneration. This condition affects more than 150 million people worldwide today.

In traditional medicine, egg yolks are often used as ointments for dry skin or chapped lips, and when combined with honey, as a strengthening drink for the weak and convalescents.

So why do people consume raw eggs then? Most often because they believe that by doing so, they will ingest more protein and vitamins than if they cooked them. But is this true?

The Truth About Raw Proteins

Interestingly, protein from raw eggs is less absorbed than that from cooked ones. According to a study published in The Journal of Nutrition, the body only processes about 50% of proteins from raw eggs, while it utilizes as much as 90% from cooked ones. This means that if you wanted to get the same amount of protein from one raw egg as from a boiled one, you would have to consume almost two raw eggs.

Additionally, raw eggs contain avidin – a protein that binds to vitamin B7 (biotin) and hinders its absorption. Biotin is extremely important for healthy hair, nails, and the nervous system. Regular consumption of raw eggs could potentially lead to a deficiency in this vitamin. Baking or cooking eggs destroys avidin.

What about the dangers?

And now we come to the less pleasant part. Raw eggs can harbor the salmonella bacterium, causing an infection with symptoms such as diarrhea, abdominal cramps, fever, and vomiting. For a healthy adult, this may be just a few troublesome days – but for children, the elderly, pregnant women, and individuals with weakened immune systems, it can be very dangerous.

According to data from the American CDC (Centers for Disease Control and Prevention), more than 1.35 million people are infected with salmonella each year, with around 26,000 of them being hospitalized. The most common sources of infection are raw eggs, unwashed fruits and vegetables, and undercooked meat.

Statistics also reveal that approximately 1 in 20,000 eggs is contaminated with salmonella. This may sound like a small number, but imagine – if you consumed one raw egg daily, you would almost certainly encounter a contaminated one in about 55 years.

What does modern science say?

Research confirms that by cooking or baking eggs, the risk is almost completely eliminated. Salmonella dies in less than a minute at a temperature of 70 degrees Celsius. Therefore, boil eggs for at least 9 minutes if cooking in water, or bake them at 180 degrees Celsius in the oven.

There is another option – pasteurization. This process gently heats the eggs just enough to kill bacteria without cooking them. Such eggs are often used in the food industry, and can also be bought in stores – pay attention to the label "pasteurized eggs."

And what does folk wisdom say?

Folk healers know that raw eggs are given to patients after a serious illness (mixed with a spoonful of honey and a little brandy) to drive away weakness from their bones. Indeed, this drink also has some symbolism and a placebo effect, but nevertheless, people have reported feeling better after consuming it.

Caution: In the past, eggs were completely homegrown, freshly picked from the chicken coop, where housewives knew exactly how to care for the animals and how clean the eggs were. Today, in the era of mass production, unfortunately, this is no longer the case.

The Secret of Mayonnaise and Desserts

Many homemade recipes contain raw eggs – from homemade mayonnaise, through tiramisu, to egg liqueur. These flavors are indeed fantastic, but if you already use raw eggs, opt for pasteurized ones. If you do not have them, consider heat-treating the egg mixture – you can briefly heat it over steam (as in the preparation of tiramisu cream), ensuring the temperature exceeds 70 degrees Celsius.

A Clean Cooking Tip for Everyone

Always store eggs in the refrigerator and never at room temperature. Storing them at around 4 degrees Celsius significantly reduces the risk of bacterial growth. Immediately wash your hands and utensils after cracking them. And remember – if an egg smells unusual or looks strange, discard it without hesitation.

As nutritionist Beth Czerwony from the renowned Cleveland Clinic said: Raw eggs are not only risky due to infections, they are also slimy and unpleasant to consume.

Final Thought

Raw eggs are indeed a natural source of power, but only if you are willing to take the risk. Modern science and healthy common sense teach us that the same benefits can be obtained from cooked eggs – without unpleasant consequences.

If you are seeking additional protein for sports or recovery, opt for reliable sources such as cottage cheese, chicken meat, or quality protein shakes. And if you want to revive a grandmother's recipe with eggs and honey – pasteurize it first or buy a verified safe egg.

There is only one health – why risk it for a drop of yolk? If you are still in doubt about whether eggs are more nourishing in raw or cooked form, here's one last fact for consideration: all the nutrients found in a raw egg are also perfectly preserved in a cooked one. And when cooked, the taste is even better.