For years, eggs have sat at the center of one of the most confusing food debates in Europe and beyond. Are they nutritional powerhouses packed with essential vitamins, or silent saboteurs waiting to clog your arteries with cholesterol?
If you’re among the millions still wondering whether you should be eating eggs daily — or even at all — you’re not alone. The messaging around eggs has shifted dramatically over the decades, leaving behind a trail of half-truths and health scares. But science has caught up, and many of the warnings you’ve heard are either outdated or flat-out wrong.
Today, we’ll crack into five of the most common myths surrounding eggs — and reveal what modern nutrition experts and European health authorities really say about this versatile food.
Myth #1: Eggs Dangerously Raise Your Cholesterol
This has been one of the longest-standing concerns about eggs — and also one of the most misinformed.
It’s true that egg yolks contain cholesterol. In fact, a single large egg yolk has around 185 mg of it. But here’s where people get it wrong: dietary cholesterol doesn’t significantly raise blood cholesterol for most individuals.
According to the European Food Safety Authority (EFSA) and numerous global studies, it’s saturated fat, not cholesterol from food, that plays a more direct role in elevating low-density lipoprotein (LDL) — the so-called “bad” cholesterol that can lead to heart problems. Eggs, on the other hand, are rich in high-density lipoprotein (HDL) — the “good” cholesterol that actually helps remove excess cholesterol from your bloodstream.
The Truth: For the average healthy adult, eating one to two eggs a day is not only safe but beneficial. Unless your doctor has warned you otherwise due to a rare medical condition like familial hypercholesterolemia, there’s no need to fear the yolk.
Myth #2: Egg Yolks Are Unhealthy — Stick to the Whites
For decades, the diet industry pushed the idea that yolks were harmful, leading to a generation of people separating eggs like they were sorting laundry. But here’s what got left behind in the yolk bowl: most of the egg’s nutrients.
Egg yolks are rich in:
Vitamin D, which supports bone health and immune function
Vitamin B12, essential for nerve and blood health
Choline, a nutrient critical for brain function and development
Selenium, a powerful antioxidant that helps prevent cell damage
Lutein and zeaxanthin, antioxidants that protect vision and reduce the risk of macular degeneration
Egg whites are high in protein, yes, but the yolk is the true nutrient-dense part of the egg. Throwing it away means missing out on important health benefits, especially for older adults.
The Truth: Don’t skip the yolk — it’s where most of the egg’s magic lives.
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