Well, maybe not every day, but on most days, I include at least 2-3 raw egg yolks in my diet. Eating raw eggs may not be what all the popular kids are doing, but since raw egg yolks are just brimming with beneficial nutrients I figure it’s worth the social stigma.
So, what makes egg yolks so special?
- Fat soluble vitamins are highly concentrated in egg yolks. This is where all the valuable vitamin A, D, E and K are stored. These are the vitamins that were revered in cultures studied by Weston A. Price
- The yolk is also where you’re going to find plenty of B vitamins (like the very crucial B6 and B12, which many people are short on), plus minerals like calcium and zinc.
- Egg yolks are rich in cholesterol. And that’s a good thing! Cholesterol is imperative for hormone and neurotransmitter production (i.e. it keeps you feeling good), and is also crucial for the production of vitamin D
- Yolks contain essential fatty acids like omega-3 DHA. Egg yolks, especially those from pastured chickens, have an excellent omega 3:6 ratio, too. There’s virtually no fat in the white, however.
- Egg yolks are also a great source of lecithin, which is great for your liver, your brain and your skin. Throw out your soy lecithin (it’s basically industrial waste) and get your lecithin from eggs!
Why eat raw egg yolks?
- Heat alters the nutrients in eggs and destroys the enzymes that help us assimilate them. Cooked eggs are still a decent source of nutrition, but eating raw egg yolks takes the nutrient-density to a whole new level. They are highly digestible and full of readily-available nutrients.
- Raw egg yolks are super gentle on the digestive system. In fact, raw egg yolks are one of the first foods available on the GAPS diet
- In addition, eating raw egg yolks is much less likely to trigger an allergic reaction, so even sensitive individuals may be able to tolerate them.
Eating raw eggs? Yuck!
Well, I didn’t say you have to swallow them whole. Despite what some sources say, I find it hard to believe that beating an egg yolk harms the nutrients inside (wouldn’t chewing also be detrimental?). I usually blend mine into smoothies; it actually gives them a milkshake texture. You can just blend some raw milk or kefir with a few egg yolks and natural sweetener like raw honey
Why not raw egg whites?
There are differing opinions on this, but Nourishing Traditions
UPDATE 8/30/2010: I’ve since disregarded my fear of raw egg whites. The practice never fully “clicked” with me, and after some research I’ve determined that for most people eating a nutrient-dense diet and with a healthy digestive system, raw egg whites are probably not a big issue. Mercola explains some more on this here. It’s a personal decision, but it’s always good to hear both sides of an issue before deciding.
Is eating raw eggs safe?
Here’s my take on this:
- According to Dr. Mercola’s web site, only 1 in 30,000 eggs even has a salmonella problem. If I eat three raw eggs a day, statistics say it would take more than 27 years before I’d actually run across one with salmonella. Of course, I know life isn’t about statistics, but you get the point.
- Raw egg yolks from a quality source are even less likely to contain salmonella. Healthy, pastured chickens with lots of sun exposure aren’t going have much salmonella to pass on to their eggs.
- A healthy body is equipped to fight bacteria on its own. We encounter bad bacteria all the time. If we take good care of our bodies they can put up a good fight against the bad stuff. If you have a weak or compromised immune system, though, you might want to be more careful. (Taking probiotics
- Fresh eggs are less likely to harbor a lot of salmonella. To determine if an egg is fresh, bring it to room temperature first. Check for cracks: there should be none. Roll the egg on a flat surface: it should wobble. Check the white and yolk: both should be firm and not easily broken. If you think it’s not fresh, don’t eat it.
Ready to try raw egg yolks in a smoothie? Try out one of my recipes here or here.
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I’ve noticed that I feel really exhausted after I eat eggs. I’ve been wondering if I should try them raw, but I don’t know what I would do with the white if I need to separate them to have the yolk raw. Any ideas?
I admit I tend to throw away a lot of whites (well, I give them to the pot belly pig), even though it feels so wasteful. But I do use them sometimes. They make a great pore-minimizing face mask if you whip them up just a bit. They are also great for coconut macaroons or homemade merengue. Whipped egg whites can also make very fluffy waffles if you fold them in at the end. I’m sure other readers might have some ideas, too?
I add whipped egg whites to most of my baking, gives it much better texture! It works great in muffins or quick breads as well. I also whip egg whites for the Cinnamon Bun muffins (made with almond flour and coconut oil) from Elana’s Pantry website, they turn out beautifully that way!
You’re probably experiencing a detox effect. I was just reading online about the popular “egg yolk, lime juice liver cleanse,” which for many beginners will make them tired and sleepy right away. You might want to google this and see if the information is helpful to you.
I love raw eggs!!!!
I prefer just the yolk by a long shot, but I amost always eat the whole thing. I crack them into my mouth for a snack (or suck them out for fun/less mess) , or put 4-5 in a glass for a pre-meal or light lunch.
Hey Grok! I’ve seen you over at Mark’s Daily Apple. Glad to see you here at The Nourished Life – welcome!
That’s great that you love whole yolks. That must make it so easy to eat them. In a hurry I’ve beat a few into a little milk and swallowed it down. I thought it would be gross but I was surprised that I didn’t mind it at all. I haven’t braved trying them whole, yet, though. Maybe someday…
Egg milk is delicious. You can add warm water, cream, coconut oil and cinnamon combos for yummy drinks too.
I like raw eggs so much that I’ll just sit there with a glass and sip it like tea. I don’t even mix them most the time.
Great info – can you please share more about the dangers of raw egg whites?
Raw egg whites contain a protein that can make them very hard to digest. Most of the nutrition is in the yolk, anyway. I often just use the yolks, even in cooking.
I eat raw egg yolks also on the advice of Wai from Waisays.com
I also eat 80% fresh ripe fruit, fresh organic veg, unshelled nuts/seeds, a variety homegrown berries, Homemade greendrinks, homemade almond vanilla nut milks and thai coconut milk. fresh harvested water.
That is all I eat and drink. No wheat gluten, no milk/dairy, no meat, no caffeine and minimal refined sugar.
Google waisays
she tells you how to do the egg safety test and what to look for.
Nice post! I usually just fry my eggs, trying to get the egg white as done as possible while leaving the yolk as runny as possible. I think that should keep most of the good stuff in the yolk intact. Nice idea to mix raw egg yolks with kefir though. I will definitely try that!
That’s my favorite way to eat eggs.
I eat three almost every morning like that – topped with shredded cheese, too, and absolutely delicious! It’s funny how well eggs cook that way, like they were made for cooking the white and leaving the yolk raw. The ingenuity of nature…
It is really easy to mix egg yolks with kefir or yogurt though. And raw yolks with probiotics – that’s got to pack one heck of a nutritional punch!
me, too!! great post! i wrote a similar one about my epiphany about the raw orange julius “reinventing the protein shake” on my old blog, http://www.camillemacres.com. the recipe is right on the first page if you want to try it!
Excellent recipe, Camille! Thanks for sharing.
Egg-cellent Post!! Really enjoyed this one. Being we make up an eggnog every single morning. Raw Milk, raw eggs, vanilla essense and toss in some fresh fruit to thicken it up a bit. I use no sweeteners whether I add fruit or not.
I love raw eggs in my smoothie and am totally convinced by the health benefits. However, I have noticed that I often (maybe always) get a kind of gall bladder ache when I have it. Anyone else ever have this? It feels like my stomach goes kind of hard and then there is an ache in the upper right quad of my abdomen. I additionally disappointed by this because I am pregnant and know the benefits of raw eggs to build placenta.
I am not sure what the connection might be, but I think it’s always important to listen to your body (that is, if you can decipher what it’s telling you!). Raw egg yolks are great, but you can still be extremely healthy without them.
At the moment I eat the whole raw egg. I am in still two minds whether just have the
yolk or the whole egg. It seems such a waste to throw away the egg white especially since the chickens has gone to all the trouble of producing the yolk and egg white.
Here’s an interesting link to the use of egg yolks and limes in a liver/gall bladder cleans. The thread has been running for over 4 years so there must be something in it.
http://curezone.com/forums/fm.asp?i=180601#i
I wake up crack 2 eggs swallow them whole (raw)with a scoop of whey protien powder in a glass of water then 3 hrs later i cook 4 eggs (only whites) and swallow the raw egg yolk with black beans or refried beans but i do buy organic eggs much more tastier and helthier also only cost around $3 for a dozen so very much worth it your body will apperciate it and you will notice
Lecithin from egg yolks is also what cured my plugged ducts and mastitis! A little known side effect from raw egg yolks – they promote breast health, and apparently some studies are showing it can have a strong preventative effect on breast cancer as well.
I forgot about the raw yolk. I used to add and mix it with milk or chocolate milk. Thanks for reminding!
via @HealthByChoice1
Great post about nutrient dense raw eggs. I will try them in a smoothie. Also, when I fry an egg, I like the yolk runny, so in that sense, it’s not completely cooked. Maybe a compromise for someone who is not willing to try raw.
If you are worried about raw whites, then steaming is the way to go. There’s a lower chance of over-cooking, which leads to cross-linkages and/or denatured (toxic?) nutrients. A basic egg-steamer will give directions how to get an egg to come out in which the white is adequately cooked and the “liquid gold” is still nice and runny.
I eat a ton of raw eggs!! They are the best salad dressing with some acv!
Paul – Every morning in the blender: 1 1/2 quarts pineapple juice, 4 or 5 bananas, 2 or 3 eggs yolks, 1/4 cup honey and a good shot of vanilla ! My breakfast: at least 2 cups and the rest occasionally the rest of the day. Enjoy ! !
I just started eating raw egg yolks. Great addition to my raw fruit, leafy greens & nut diet.
I’m going to wait to try until I have access to local farm, pastured eggs from chickens that live outside, eat bugs, get top notch feed from their humans, hang out in the sunshine – you know, the way it ought to be! I look forward to it.
I like the blending idea. As I’ve only eaten cooked eggs in my life, it’ll be an acquired texture I’m sure.
Yes, it’s good to have eggs from a quality source first (mine is my backyard, lol). As for taste, I honestly can’t taste egg yolks in smoothies if I only use 1-2. They just make it creamy like ice cream. I’ve added 3-4 before and then I can kind of taste it, but it’s still not unpleasant.
As a child I can recall my father and brothers having raw egg in drinks as a nutritional booster. I can recall two drinks. First one was a glass of freshly squeezed orange juice blended with one or two eggs with a little sugar added to taste if required. The second recipe is stout with milk and one or two raw eggs. Take one bottle of Guinness or any other brand add half as much milk usually full cream and two eggs with 1/2 cup honey or other sweetener to taste.Blend with ice cubes pour in a tall glass and great drinking.The eggs were farm fresh as we raised our own free range hens. I suppose using low fat milk can reduce calories for those concerned.
These drinks were generally seen as drinks to strengthen men however as children we did partake. After hesitancy over the yuk factor of raw eggs, we did find the stout drink delish; as several persons stated tastes like milk shake. No one ever suffered ill effects.
Awesome story! Thanks so much for sharing. It’s funny how raw eggs were traditionally consumed as nutritional supplements, but now that practice is almost entirely forgotten in modern culture (perhaps because factory farmed eggs pose a bigger danger than real farm fresh eggs).