Eggs have been unfairly vilified for decades. Yet behind the anti-cholesterol propaganda lies one of the most nutrient-dense foods on the planet. In fact, eggs contain nearly every single vitamin and mineral the human body requires—with vitamin C being the only exception. That’s why many in the ancestral health world call them Nature’s Multivitamin.
Not only do eggs contain all 9 essential amino acids, they’re also one of the best natural sources of choline—a nutrient critical for brain development, memory, and nervous system health. And considering that choline deficiency now affects up to 90% of Americans, it’s no wonder we’re seeing skyrocketing rates of neurodegeneration, memory loss, and cognitive decline.
Add to that the fact that eggs are rich in vitamin A, D3, E, B12, folate, and selenium—key nutrients needed for hormone balance, vision, immune support, detox, and DNA repair—and it becomes clear: eating more eggs is one of the smartest dietary decisions you can make.
Let’s crack into the facts.
Eggs and Alzheimer’s: Just One a Day Makes a Difference
A recent study found that individuals who consumed more than one egg per day had a 47% reduced risk of developing Alzheimer’s disease compared to those who consumed fewer. This dramatic difference is linked to the rich supply of choline, lutein, and other brain-supportive nutrients in eggs—compounds that help reduce neuroinflammation, improve memory, and preserve brain tissue.
As brain-related disorders continue to rise, the idea of simply adding an egg or two to your plate each morning feels almost too simple. But nature often works that way. Sometimes the most powerful medicine is the most overlooked.
Experts Don’t Want You to Know This… But Eggs Might Be the Healthiest Meal on the Planet
We’ve been told for decades to avoid eggs because of cholesterol. That messaging didn’t just lack nuance—it ignored basic nutritional science. The truth is, dietary cholesterol found in eggs does not significantly raise blood cholesterol in most people, and the cholesterol in eggs is vital for hormone production, brain structure, and cell membrane health.
Meanwhile, ultra-processed breakfast items marketed as “heart-healthy” are loaded with sugar, seed oils, and artificial additives. Compare that to two pasture-raised eggs cooked in butter or beef tallow—full of protein, healthy fats, vitamins, and minerals—and you begin to see why eggs have been demonized. They’re too real for a processed food industry looking to sell you substitutes.
Name a Bigger Downgrade… We’ll Wait
Steak and eggs for breakfast vs. a bowl of fruity, fluorescent cereal? Not even close. One gives you protein, brain fuel, and lasting energy. The other spikes your blood sugar, crashes your mood, and leaves you hungry by 10 AM.
This isn’t just opinion—it’s biology. Steak and eggs provide the full spectrum of essential amino acids, brain-supportive B vitamins, and fats needed to regulate hormones and fuel metabolism. Sugary cereals? They’re fortified with synthetic vitamins to make up for the fact that they start out nutritionally bankrupt.
If your goal is mental clarity, metabolic health, and long-term energy, there’s simply no contest.
Brain Boosting Nutrients Found in Eggs
Let’s break down what makes eggs so powerful for cognitive health:
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Choline – Crucial for the production of acetylcholine, a neurotransmitter involved in memory and learning. Also supports brain development during pregnancy and infancy.
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Vitamin B12 – Helps maintain the protective myelin sheath around nerves and plays a role in mood and memory.
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Vitamin D3 – Supports immune function, mood, and cognitive resilience.
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Folate – A key player in methylation, detoxification, and the prevention of neural tube defects.
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Selenium – Protects brain tissue from oxidative stress and supports thyroid health.
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Lutein and Zeaxanthin – Carotenoids that accumulate in the brain and eyes, improving cognitive performance and protecting vision.
Eggs are one of the few foods that naturally provide this broad spectrum of nutrients in a highly bioavailable form.
Why Eggs Are the Original Multivitamin
Before there were pills, powders, or patches, there were eggs. And they’ve sustained human life for thousands of years. Not only do they contain a full spectrum of essential vitamins and minerals, but they also provide cholesterol—an often misunderstood nutrient that’s vital for producing sex hormones, vitamin D, and even bile acids needed for digestion.
They also offer a clean source of protein with all 9 essential amino acids, making them a complete food in every sense of the word. Unlike synthetic supplements that may be poorly absorbed or even cause imbalances, the nutrients in eggs come in the exact ratios nature intended, wrapped in real food.
So instead of reaching for a synthetic multivitamin or processed protein shake, consider something simpler—and far more effective. Crack an egg. Or two. Or three.
Closing Thoughts
Eggs are more than just a breakfast food—they’re a cornerstone of ancestral nutrition and one of the most complete sources of nourishment you can eat. As we move further away from factory-made foods and back toward whole animal-based nutrition, it’s time to restore eggs to their rightful place: as nature’s original multivitamin.
So next time someone tells you to cut eggs out of your diet, ask yourself: what are they replacing it with? Because no lab-made food or synthetic vitamin can replicate what eggs deliver naturally. Especially when paired with a Carnivore Bar, you’ve got a complete, on-the-go fuel source built for the brain and body.
Citations:
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Ylilauri, Mikko P.T., et al. “Associations of Egg and Cholesterol Consumption With Incident Dementia and Brain Volumes on Magnetic Resonance Imaging in the Kuopio Ischaemic Heart Disease Risk Factor Study.” The American Journal of Clinical Nutrition, vol. 113, no. 2, 2021, pp. 410–417.
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Zeisel, Steven H., and Kerry-Ann da Costa. “Choline: An Essential Nutrient for Public Health.” Nutrition Reviews, vol. 67, no. 11, 2009, pp. 615–623.
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Fernandez, Maria Luz, and Kanokwan Murillo. “Egg Consumption and Heart Health: A Review.” Nutrition Journal, vol. 10, no. 1, 2011, p. 6.
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Vishwanathan, Raman, et al. “Macular Lutein and Zeaxanthin Are Related to Brain Lutein and Zeaxanthin in Primates.” Nutrients, vol. 5, no. 3, 2013, pp. 863–874.
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National Institutes of Health. “Choline - Fact Sheet for Health Professionals.” Office of Dietary Supplements, U.S. Department of Health & Human Services, 2023. https://ods.od.nih.gov/factsheets/Choline-HealthProfessional/
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Dietary Guidelines Advisory Committee. “Scientific Report of the 2020 Dietary Guidelines Advisory Committee.” U.S. Department of Agriculture, 2020.