For years, consuming raw eggs or egg white shakes was popular for “gaining muscle mass.” But this causes two problems:
1. Reduced nutrient absorption
Raw eggs contain avidin, a protein that binds to biotin (vitamin B7), preventing its absorption. This vitamin is key for the nervous system, skin, and hair.
Furthermore, the digestion of raw protein is incomplete: only about 50% is absorbed.
When an egg is cooked, its protein unfolds, and the body can absorb up to 90%.
2. Risk of Salmonella
A raw egg can contain bacteria like salmonella, and there’s no way to detect it because it doesn’t change smell, color, or texture.
This bacteria can cause vomiting, diarrhea, dehydration, and serious complications, especially in children, pregnant women, and the elderly.
The only way to eliminate it is by cooking the egg.
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