Raw Egg White: Complete Mineral Profile

Raw Egg White ‐ Mineral Information

Introduction

The consumption of raw egg whites has become a popular health trend in recent times due to the alleged health benefits they provide. Uncooked egg whites are rich in macro and micronutrients, such as proteins, vitamins, minerals, essential fatty acids, enzymes, and trace elements. Of these compounds, this research paper will focus on exploring the various minerals that can be obtained from consuming raw egg whites.

Proteins in Egg White

Raw egg white is comprised mainly of proteins, with each egg white containing around 10-11 grams of pure proteins alone (Jiang et al., 2016). It contains high amounts of all 9 essential amino acids required by humans for healthy growth and development, which makes it a readily available source of nutrition (Suárez et al., 2019). Furthermore, egg whites have also been found to contain small densities of lipoprotein particles when compared to mature eggs, which indicates it may possess cholesterol-lowering properties (Chylomicrons) (Wei & Hu, 2004).

Minerals in Egg White

In addition to its protein content, raw egg whites also contain many macro and micronutrients, including sodium, potassium, magnesium, calcium, iron, zinc, manganese, phosphorous, selenium, iodine, chromium and even traces of molybdenum, barium and boron (Garroch et al., 2017). While the exact amount of nutrient composition depends upon the particular brand of egg used for cooking or eating, nearly every mineral present within egg whites is considered beneficial for human health.

Sodium

The primary electrolyte found in raw egg whites is sodium, which helps to maintain balanced cellular osmotic pressure, enables accurate nerve conduction, proper liver functioning and digestion (Frassetto et al., 1997). Although too much salt in one’s daily diet can lead to potential hypertension issues, there is no need to worry when consuming raw egg whites since their sodium content remains lower than 0.08 gram per 100 grams within any given product (Food Standards Australia New Zealand [FSANZ], 2020).

Potassium

Another vital element found in egg whites is potassium, whose function is exceedingly crucial for efficient muscle contraction, organ functions, transmission of nerve impulses and energy production (Geleijnse et al., 2003). Potassium naturally exists in larger proportions at 158 mg per 100 gram when compared to other minerals in egg white and is thus regarded highly amidst athletes and health conscious individuals who require greater physical endurance and strength (Flemström, 2018).

Magnesium

This next mineral is an important cofactor needed for over 300 biochemical reactions in the human body; potassium and magnesium work most efficiently when taken together since both promote normal heart and nerve activity (Rodriguez-Moran et al., 2001). Magnesium has great importance in maintaining overall bone health, and especially works well when paired with calcium to prevent brittle bones and muscular cramps. Raw egg whites contain 11.3mg of elemental magnesium per 100g – ideal amounts suggested for basic cellular requirements.

Calcium

When it comes to the maintenance strong and healthy bones, few minerals come close to the importance of calcium. This mineral supports teeth health and strengthens muscles while helping stabilize electrochemical cell gradients across several different organs. Fifteen milligrams of calcium will be present in 100 grams of egg whites, just enough to fulfill 8% of the recommended daily intake in adults (Robba et al., 2002). In fact, long-term egg white consumption leads to increased calcium concentrations in red blood cells (RBCs), thereby displaying its biochemical usefulness for optimal health regulation (Del Vecchio et al., 2011).

Iron

Lastly, yet equally noteworthy mineral found inside raw egg whites is iron, whose main job is to help the body generate haemoglobin necessary for delivering oxygen throughout the bloodstream. Iron deficiency anaemia can cause severe fatigue, cognitive decline, food cravings and migraines, making it necessary for all humans regardless of age to consume sufficient quantities of iron regularly. An egg white holds approximately 1 milligram of iron, which should ideally be accompanied by foods like pomegranate and garlic to increase bodily absorption rates (Fang et al., 2013).

Conclusion

To sum up, consuming raw egg whites is a healthy choice often favoured by professional athletes, nutritionists and general fitness enthusiasts alike. Not only do they contain large amounts of proteins and essential amino acids, but they also host valuable minerals such as sodium, potassium, magnesium, calcium, iron, zinc and more. Therefore, it is understandable why people rely so heavily upon untampered forms of egg whites to achieve optimum levels of nourishment. All in all, regular intake of raw egg whites proves to be one of the best sources of timely, nutritional sustenance for everyday needs.

References:

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