In raw eggs, biotin is typically bound to a sugar-protein molecule (the glycoprotein called avidin), and cannot be absorbed into the body unless the egg is cooked, allowing the biotin to separate from the avidin protein. http://www.whfoods.com/genpage.php?tname=nutrient&dbid=42

But, there are additional benefits to raw yolks (choline). More than 90% of Americans are choline-deficient.

"Choline's chemical uniqueness as a trimethylated molecule makes it highly important in methyl group metabolism. The term methyl group refers to a chemical structure with only one carbon atom and three hydrogen atoms, and the term methylated means that a substance has at least one methyl group. Choline is endowed with three methyl groups. Many important chemical events in the body are made possible by the transfer of methyl groups from one place to another. For example, genes in the body can be switched on or turned off in this way, and cells can use methylation to send messages back and forth."

Choline in food is depleted when heated/cooked. So, we cook eggs 'over easy' with a soft yolk to address both the avidin and choline nutrient issues.

Food sources of choline include soybeans, egg yolk, butter, peanuts, potatoes, cauliflower, lentils, oats, sesame seeds, flax seeds, and whole wheat products.

http://www.whfoods.com/genpage.php?tname=nutrient&dbid=50

"People whose diets supplied the highest average intake of choline (found in egg yolk and soybeans), and its metabolite betaine (found naturally in vegetables such as beets and spinach), have levels of inflammatory markers at least 20% lower than subjects with the lowest average intakes."

Choline is important for neurotransmitters, inflammation, fat metabolism, and detoxing heavy metals, etc.

Epilepsy, Parkinson's disease, Alzheimer's disease, memory deficit problems, attention deficit and hyperactivity disorders, neuromuscular disorders, cardiovascular diseases (especially coronary heart disease), brain disorders, autism, failure to thrive in newborns, respiratory distress in newborns, hypertriglyceridemia, hyperhomocysteineimia, anemia, infertility, high blood pressure, and candidiasis all justify a close look at choline adequacy.


Pat Robinson
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