The recommendation from Dr. Eric Berg DC is clear: consume three to four eggs every single day, as eggs are considered an "extraordinary topic". Addressing the historical concern immediately, Dr. Eric Berg DC emphasizes that any "hesitancy about eggs because of cholesterol" should be eliminated, stating that eggs "in no way shape or form have ever created a cholesterol problem," and calling previous concerns "a lot of propaganda". The unique biological composition of the egg makes it distinctly superior to other protein sources like meat or fish.
Eggs possess the highest biological value as far as protein, meaning they achieve the maximum absorption into the body's tissues. While animal protein, consumed as muscle, is essential for building muscle, tendons, ligaments, joints, and for repair, hormones, and enzymes, the egg offers superior fuel advantages. When consuming the muscle part of animal meat or fish, only a maximum of 20% of that protein can be utilized as fuel. In contrast, if you consider the entire egg, thanks to the fat content of the egg yolk, 65% of that egg can be used as fuel. This difference is significant, as attempts to live 100% on extremely lean protein sources (like rabbit meat) have resulted in people getting "really sick and some of them even died" due to the problem with fuel. Dr. Eric Berg DC notes that one could "literally live on eggs for the rest of your life and be pretty healthy".
Beyond fuel and absorption, eggs provide protective and cognitive benefits that meat lacks. The egg white contains anti-microbial proteins that can "kill off bacteria". It also contains compounds that can lock up iron and vitamin B7, which is biotin. While consuming raw egg white was known to cause biotin deficiency (seen in weightlifters who drank large quantities of raw eggs in shakes), heating and cooking the egg white eliminates this concern. The presence of these compounds serves a defensive, protective purpose, as certain pathogens depend on biotin, and locking it up helps eliminate "bad bacteria".
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Eggs are the second highest source of choline, a B vitamin. Choline is vital for preventing a fatty liver, making up bile to help digest fats, and helping to repair DNA damage. This nutrient is beneficial for methylation, a bodily process that aids DNA repair, detoxification, and the creation of neurotransmitters. Individuals with a genetic problem absorbing choline, or who have general genetic issues with methylation, benefit greatly from consuming enough choline, along with natural B12 (also in the egg) and folate (also in the egg).
Furthermore, eggs are crucial for brain and eye health due to the powerful antioxidants lutein and zeaxanthin. These antioxidants are concentrated in the retina of the eye, where they act as "natural protection against ultraviolet light as well as blue light" that can destroy parts of the eye. A "super high concentration" of these antioxidants is needed to protect the retinal cells and enable vision in dim light. Lutein and zeaxanthin are also beneficial for other parts of the brain, aiding with "concentration memory learning etc". Eggs also contain phospholipids, which support the membranes of the brain and other tissues for "really good cognitive function". Additionally, eggs contain a substance that acts like an ACE inhibitor, potentially lowering blood pressure.
Other key nutrients in eggs include Vitamin K2, which transports calcium, keeping it out of soft tissues (like joints, kidneys, and arteries) and directing it into the teeth and bone. They also contain the active form of Vitamin A, called retinol, which supports the skin (both internal, like sinuses and lungs, and external), and the immune system. Vitamin D is also present in the egg.
For optimal benefits, the type of egg consumed is important. About 65% of all eggs consumed are "caged," meaning the chickens are confined to a tiny space (8 inches by 8 inches) for their entire lives, which raises their cortisol levels. Dr. Eric Berg DC advises against consuming caged eggs. Pasture-raised eggs are much better, providing chickens with at least 10 feet by 10 feet outdoors. The best option is organic pasture-raised eggs, which ensures the chickens are not consuming genetically modified (GMO) grain foods sprayed with glyphosate. Conventional chickens are often fed GMO corn and soy, which significantly spikes the omega-6 fatty acids in the egg, making it "more inflammatory".
For maximum health benefits, eggs should be strategically paired with other foods. Consuming eggs with an arugula salad increases the absorption of the phytonutrients in the arugula by nine times because the egg yolk's fat content makes these nutrients fat soluble. Adding black pepper and sea salt increases the absorption of carotenoids. Adding a tomato to the meal adds lycopene, a potent antioxidant beneficial for the inside of the artery, the prostate, eyes, and the brain. Even if only conventional eggs can be afforded, Dr. Eric Berg DC advises consuming them, noting that the nutrition in a conventional egg is "way better than these conventional sources of protein" often combined with sugars and starches. When cooking, using olive oil or butter is recommended, and the eggs should not be overcooked to retain nutrients.
