Amid surging egg prices in the United States due to the recent phenomenon known as “eggflation,” foreign media outlets have reported a sharp increase in egg smuggling cases.
Eggs are widely known as a cost-effective, high-protein food. Packed with calcium, iron, numerous vitamins, and minerals, they are small but nutritionally dense powerhouses.
Some people worry about eating egg yolks frequently because they are high in cholesterol. This concern has led to claims that eggs should be consumed sparingly or that only egg whites should be eaten. However, such ideas stem from misunderstanding and prejudice. While egg yolks do contain cholesterol, the benefits far outweigh the risks. Most of the egg’s nutrients—such as vitamin D and choline—are in the yolk. Even in terms of protein, the yolk contains more than the whites. Some studies have also shown that egg yolks help improve blood lipid levels.
Our bodies have an automatic regulatory system limiting cholesterol absorption to less than 10% of consumed. When dietary cholesterol is introduced, the body naturally reduces its cholesterol production. The body itself synthesizes the majority of cholesterol in our bloodstream. Even when people consume large amounts of cholesterol, 70% of individuals do not experience a rise in cholesterol levels, and only 30% show a mild increase. Moreover, egg yolks contain lecithin, a natural emulsifier that can actually lower levels of low-density lipoprotein (LDL), often called bad cholesterol.
For healthy individuals, consuming one or two eggs a day is considered safe. Eating one egg daily may help prevent metabolic syndrome. Long blamed as the culprit behind rising cholesterol, the egg yolk has finally been proven not guilty.