The risk of eating raw eggs
For years, consuming raw eggs or egg-white shakes was promoted for muscle gain. However, this habit comes with two major drawbacks:
1. Poor nutrient absorption
Raw eggs contain avidin, a protein that binds to biotin (vitamin B7), preventing its absorption. Biotin is essential for healthy skin, hair, and nervous system function.
In addition, raw protein is harder to digest—only about half is absorbed.
Once cooked, egg protein becomes easier to digest, allowing the body to absorb up to 90%.
2. Salmonella risk
Raw eggs may contain salmonella, a bacterium that doesn’t alter smell, taste, or appearance.
It can cause vomiting, diarrhea, dehydration, and severe complications—especially in children, pregnant women, and older adults.
Cooking is the only reliable way to destroy it.
