Egg benefits: the story of the raw egg yolk

The benefits of eating egg yolk every day show up most clearly when you look at the yolk, not just the white. This story explains why the author often drank 2–3 raw egg yolks a day, what they were after, and where it pays to be careful.

The benefits of eggs lie in the yolk

Many people talk about eggs as a source of protein, but in old-school nutrition talk the yolk often stayed under suspicion. Too fatty. Too high in cholesterol. Too “heavy.” In reality, the raw yolk is exactly the part where a large share of the nutrients is concentrated.

Egg yolks contain the fat-soluble vitamins A, D, E and K. They also provide B vitamins, including B6 and B12, and minerals such as calcium and zinc. That doesn’t make the egg a miracle cure, but it does make it a very dense food: a small amount, a lot of value.

You don’t have to automatically fear the yolk because of cholesterol. Cholesterol has a job in the body: it is involved in making hormones, neurotransmitters and vitamin D. The simple truth is that the body doesn’t use food according to slogans, but as building material.

Egg yolks also contain important fatty acids, such as omega-3 DHA. The original story particularly valued eggs from pasture-raised hens, because the ratio of omega 3:6 fatty acids can be better there. Egg white contains almost no fat, so it can’t give you the same package of nutrients.

Egg benefits and the raw yolk

The author wasn’t saying that everyone should start drinking raw eggs. They described their own habit: maybe not every day, but very often. On most days they drank 2–3 raw egg yolks.

Why raw? The reasoning was simple: heating affects the nutrients and enzymes in the egg. Boiled or fried yolk is still a good food, but fans of the raw yolk believe that this way some of the more delicate compounds are better preserved.

It pays to stay calm here. If you like boiled eggs, eat boiled eggs. If scrambled eggs sit better with your stomach, there’s no need to force yourself. In the original story, the raw yolk was more of an extra option than an order.

The GAPS diet was also mentioned, in which raw egg yolks are among the first foods recommended for serious health problems related to digestion. That doesn’t mean everyone should do the same, but it shows why the yolk has been considered an easy food for the digestive system.

How to eat raw egg yolk

Honestly, drinking raw egg yolk every day sounds disgusting to many people. But nobody has to do it like a movie scene, pouring it down from a glass. The author blended egg yolks into a smoothie and described how the drink became creamier, like a milkshake.

• Blend the yolk into a smoothie if you want a thicker, softer texture.
• Add the yolk to kefir, milk or buttermilk.
• Eat the yolk with natural honey if you want a sweeter option.
• For children, mix the yolk with natural nut butter and honey, as the author sometimes did.

It’s important to tell the yolk and the white apart. The original story did not recommend raw egg whites as a daily habit, because they contain antinutrients and enzyme inhibitors that may disturb digestion in some people. Boiling or frying neutralizes some of these properties.

Note: the author also pointed out that they have ignored the fear of raw egg whites. They had no problems with them, and after looking into it they concluded that for most healthy eaters with a well-functioning digestive system, eating raw egg whites is not a particular problem. This is their experience, not general medical advice.

Egg benefits depend on quality

When it comes to eating raw egg yolk every day, one question is always on the table: is it safe? The original text referred to Dr. Mercola’s website and the claim that salmonella may be a problem in only 1 in 30,000 eggs. The author calculated that if they ate three raw eggs a day, then by the odds it would take 27 years before they reached that one egg carrying salmonella.

Real life, of course, is not a table. So what actually matters? First, the freshness of the egg. Second, where the egg comes from. Third, your own health and digestion. If your immunity is weak, your stomach is sensitive or you are pregnant, it’s worth discussing eating raw eggs separately with your doctor.

• Check that the eggshell is intact and free of cracks.
• Bring the egg indoors before checking it, since room temperature matters.
• Roll the egg on a smooth surface; a fresh egg should wobble as it rolls.
• When you crack the shell, the yolk and the white should be separate from each other.
• If you suspect the egg is not fresh, don’t eat it raw.

A good rule of thumb: the less you trust where an egg comes from, the more sensible it is to cook it through. Eating eggs every day can be a perfectly normal part of your diet, but raw eggs call for extra attention to hygiene.

Egg benefits: FAQ

Is a raw egg better than a boiled egg?

Not always. Raw egg yolk may retain some heat-sensitive compounds, but a boiled egg is easier, safer and better tolerated for many people.

Should you eat the whole egg or just the yolk?

When it comes to nutrient density, the egg yolk provides a large share of the vitamins, fats and lecithin. The egg white is more of a protein source, but eaten raw it isn’t suitable for everyone.

Does it make sense to eat eggs every day?

For many people, eating eggs every day works well as long as the rest of your diet is varied. If you have a health condition or your doctor has recommended limits because of cholesterol, follow that advice.

Original article: Why I Eat Raw Egg Yolks Every Day

Author: Elizabeth Walling, Janar Rückenberg (translation)

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