Easter. A family table, Easter eggs, a pile of boiled and beautifully decorated eggs. Sooner or later, the inevitable question from a relative comes up: “Enough already? Cholesterol, you know...”

This egg-cholesterol story has been going on for decades. But does such avoidance of eggs really have substantial evidence?

How the egg became the villain

It all started in the mid-20th century when scientists observed a link between fat consumption and heart health. The egg, as a source of cholesterol, quickly landed on the blacklist. Everyone believed it. One generation grew up fearing the yolk, and raised another just like it.

However, there's a nuance that science later understood: the connection between dietary cholesterol – that which we get from food – and blood cholesterol levels is much more complex than previously thought.

In a healthy person's liver, a natural regulatory mechanism is at play: the more cholesterol obtained from food, the less the body produces itself. One or several eggs a day do not change this balance.

What you didn't expect to find in an egg

Before throwing away the yolks – let's consider what's locked inside them. The egg is one of the most nutritious products you can find in a simple grocery store:

• Choline – a substance often lacking in the diets of many Europeans. It plays an important role in normal brain function, memory, and the nervous system. One egg provides about 30% of the daily choline requirement.

• Vitamin D – the same vitamin that Lithuanians particularly lack in autumn and winter, and for many, even in summer. An egg is one of the few natural dietary sources of vitamin D.

• Vitamin B12, iron, selenium, lutein, and zeaxanthin – valuable micronutrients, especially important for maintaining an active lifestyle.

• Complete proteins – with a full spectrum of amino acids.

Choline – the most underestimated gift of the egg

Choline is neither a vitamin nor a mineral – it is a unique nutrient with its own separate category. And although choline is discussed far less than vitamin C or magnesium, its role in the body is extremely important.

How does choline affect the brain?

Choline is a key precursor to acetylcholine – one of the most important neurotransmitters. Acetylcholine is a chemical that neurons use to "talk" to each other. It is involved in memory, learning, and attention processes. Sufficient choline intake in the diet helps maintain normal neuronal communication.

Furthermore, choline is an essential building block for cell membranes – meaning it is needed by every cell in the body, especially those that divide or renew rapidly.

Why is choline often deficient?

Dietary studies of the European population show that the majority of adults consume less choline than recommended. The reason is simple: its main sources – egg yolks, liver, fish – have been actively avoided in recent decades as "unhealthy." Thus, we have such a paradox: fearing cholesterol, we gave up one of the most valuable elements for brain nutrition.

How much choline is in an egg?

One egg provides about 147 mg of choline – which is approximately 30% of the recommended daily allowance for an adult. Two eggs for breakfast practically meet half of the daily requirement. And unlike many nutrients, choline in eggs is biologically easily accessible – the body absorbs it efficiently.

Yolk or egg white?

Many still eat only egg whites because they "fear the yolk." The truth is: almost all the nutrients mentioned above are found precisely in the yolk. The egg white is an excellent source of protein – and that's it. If you throw away the yolks, you're discarding most of the egg's nutritional value.

How many eggs per week – realistically?

Current scientific recommendations for healthy adults suggest that one egg per day is perfectly acceptable. Some studies find no harm even when consuming more. As with any dietary question, individual circumstances vary – if in doubt, consult a doctor.

Easter conclusion

This year, at the festive table, you can calmly eat eggs – and even tell your family about choline and why the brain truly needs this nutrient.

Happy Easter from QED. 🥚

FAQ

• Do eggs raise blood cholesterol? 

For healthy people – usually not significantly. The body itself regulates cholesterol production depending on how much we get from food. Science is still debating this issue, especially concerning people with different dietary needs. If in doubt – consult a doctor.

• Can you eat eggs every day? 

Yes, for most healthy adults, this is normal and beneficial. As always – everything in moderation and within the context of a balanced diet.

Do you really need to eat the yolks? 

Yes – almost all the most valuable nutrients (choline, vitamin D, lutein, B12) are hidden in the yolk. The egg white is an excellent source of protein, but that's all. If you throw away the yolks, you are not getting most of the egg's nutrients.

Scientific sources

• About eggs, dietary cholesterol, and heart health:

• Griffin BA. Proc Nutr Soc. 2016;75(3):259-264. 

• Blesso CN, Fernandez ML. Nutrients. 2018;10(4):426. 

• Darooghegi Mofrad M, et al. Front Nutr. 2022;9:878979. 

• About the importance of choline for brain function:

• Wallace TC, et al. J Am Coll Nutr. 2018;37(4):269-285. 

• Nakagawa S, et al. Nutr Neurosci. 2023. 

• Sultan N, et al. J Nutr Health Aging. 2025;29(12):100696. 

• About the general nutritional value of eggs:

• Réhault-Godbert S, et al. Nutrients. 2023.