Is Consuming Raw Eggs Safe and Beneficial for Health?
Eggs and Their Impact on Sleep Quality
Eggs, a common breakfast staple, have been found to play a role in sleep quality due to their nutritional content. According to a review published in the Journal of Food, eggs are rich in tryptophan, an essential amino acid that the body uses to produce serotonin and melatonin, hormones critical for regulating sleep-wake cycles and maintaining deep, continuous sleep [1].
Melatonin, often referred to as the "sleep hormone," helps signal your body to prepare for sleep and stay asleep longer. Eggs provide melatonin directly and indirectly by supplying tryptophan, which converts into melatonin [3]. Consuming eggs may help reduce frequent awakenings by supporting stable melatonin levels throughout the night.
However, it's important to note that diet overall affects sleep quality. Nutritional deficiencies (e.g., calcium, magnesium, certain vitamins) and high intake of high-carbohydrate or high-fat meals with high glycemic indexes can increase nighttime awakenings and decrease deep sleep [5]. While eggs are a source of protein that may improve sleep duration when eaten modestly before bedtime, poor dietary choices often contribute to sleep disruptions [5].
The Journal of Obesity and Metabolic Syndrome has published a study on the clinical evidence and mechanisms of high-protein diet-induced weight loss [6]. Eggs, being a high-protein food, may contribute to weight loss when consumed as part of a balanced diet.
The Journal of the American Medical Association has published a study on the association between egg consumption and stroke risk [7]. While the findings are not conclusive, it's essential to maintain a balanced diet and consider other risk factors when assessing stroke risk.
For those concerned about raw egg consumption, especially in children, the Journal of Pediatrics has published a study on its safety [8]. The U.S. Food and Drug Administration also provides guidelines on egg safety [9].
The Journal of Agricultural and Food Chemistry has published a study on the antioxidant properties of egg yolks [10]. Egg yolks are a source of antioxidants, which can help protect the body against oxidative stress.
Lastly, the Journal of Nutrition has published a study on the digestibility of cooked and raw egg protein in humans [11]. Cooking eggs can slightly affect their protein digestibility, but both cooked and raw eggs are generally well-absorbed by the body.
In summary, eggs may help reduce early morning awakenings by contributing to melatonin and serotonin production through their tryptophan content, enhancing the ability to stay asleep. However, it's crucial to maintain a balanced diet and consider other factors that influence sleep quality and overall health.
References: 1. The Journal of Food (2020) 2. [Not available, as the information provided does not specify a journal or study] 3. The Journal of Food (2020) 4. [Not available, as the information provided does not specify a journal or study] 5. The Journal of Clinical Sleep Medicine (2018) 6. The Journal of Obesity and Metabolic Syndrome (2019) 7. The Journal of the American Medical Association (2018) 8. The Journal of Pediatrics (2017) 9. U.S. Food and Drug Administration (2021) 10. The Journal of Agricultural and Food Chemistry (2019) 11. The Journal of Nutrition (2016)
