Despite all of the misinformation about eggs that has been floating around over the past several decades, these perfectly encapsulated ovals of nutrition actually fall into the category of a superfood.
Sure, eggs contain cholesterol. But it doesn’t raise cholesterol levels in your blood the same way some other foods do. In fact, the cholesterol wrapped within cell membranes is necessary for proper brain function and communication between cells.
Plus, eggs contain the perfect “protein package,” meaning they include all nine essential amino acids. They are also a great source of vitamin D, vitamin E, and certain B vitamins (B6, B12 and folate).
But the greatest thing about eggs is that they are the highest natural food source of choline in the U.S. The truth of the matter is, it’s extremely difficult achieve adequate intake levels of choline if you don’t eat eggs.
This is an extremely important point.
That’s because choline is the nutrient your body uses to make acetylcholine, a neurotransmitter that helps you learn and remember new things, move information to long-term memory, and maintain focus and attention.
In other words, your brain function and memory count on adequate levels of acetylcholine to keep them going strong! (Unfortunately, somewhere around 90% of Americans don’t reach the recommended daily intake of dietary choline.)
It’s True! An Egg or Two Each Day Could Reduce the Risk of Dementia.
A study published in the October, 2024 issue of Nutrients had some great news…
Eating an egg or two each day could help reduce the risk of dementia!
The researchers discovered that, in a group of people with an average age of 73, the more eggs a person ate, the lower their dementia risk. Weekly egg eaters were 1.76 times more likely to develop dementia compared to those who had an egg daily. And those who ate an egg only once a month were more than 4 times likely to develop the condition.
This study came right on the heels of one published in the July, 2024 issue of The Journal of Nutrition that reached similar conclusions. The participants had an average age of 81.4 years. And those who consumed more than one egg per week had a 47% reduction in the risk of developing Alzheimer’s-related dementia.
The research team specifically pointed out that choline was the main driver in the relationship between eggs and the lower risk of dementia.
How to Enhance the Brain-Saving Effects of Eggs
It doesn’t take much to destroy the benefits of eating eggs. After all, people generally eat them with processed meats like bacon, ham and sausage. These are your enemies!
Just two servings of processed meat each week can raise the risk of dementia by 14%. And each additional serving of processed meat ages cognition, language skills and executive function by another 1.6 years.
These kinds of foods are absolutely loaded with sodium, nitrates and saturated fats that can lead you on a path toward cognitive decline. So you really don’t want to include them with your breakfast eggs.
Instead, why not give yourself an even bigger cognitive blast by pairing your eggs with other brain-boosting foods?
I mentioned the health benefits of coffee and tea a couple of weeks ago. Both of them can help reduce your chances of dementia.
Studies presented at the Alzheimer’s Association International Conference (AAIC) show that drinking two or more cups of coffee a day results in a 28% lower risk of dementia over seven years compared with drinking less than one cup each day.
But when you add tea into the equation, the reduced risk of dementia increases to 38%.
That makes perfect sense to me. I have a cup of coffee or tea every morning, and also have my green tea during the day. (It doesn’t all have to be one thing or the other.)
I also love avocados, and they are great for your brain health. Regular consumption of avocados is linked to better cognition.
So instead of rounding out your morning eggs with processed meats, cereals or pastries, try some avocado on gluten-free toast instead.
Your brain will thank you for it.
SOURCES:
Nouhravesh N, Harrington J, Aberle I, et al. Prospective evaluation of fortified eggs related to improvement in the biomarker profile for your health: primary results from the prosperity trial. Jacc. 2024 apr, 83 (13_supplement) 1799
Li D, Zhang J, Liu Q. Brain cell type-specific cholesterol metabolism and implications for learning and memory. Trends Neurosci. 2022 May;45(5):401-414.
Dave N, Judd JM, Decker A, Winslow W, Sarette P, Villarreal Espinosa O, Tallino S, Bartholomew SK, Bilal A, Sandler J, McDonough I, Winstone JK, Blackwood EA, Glembotski C, Karr T, Velazquez R. Dietary choline intake is necessary to prevent systems-wide organ pathology and reduce Alzheimer’s disease hallmarks. Aging Cell. 2023 Feb;22(2):e13775.
Igbinigie PO, Chen R, Tang J, Dregan A, Yin J, Acharya D, Nadim R, Chen A, Bai Z, Amirabdollahian F. Association between Egg Consumption and Dementia in Chinese Adults. Nutrients. 2024 Oct 1;16(19):3340.
Pan Y, Wallace TC, Karosas T, Bennett DA, Agarwal P, Chung M. Association of Egg Intake With Alzheimer’s Dementia Risk in Older Adults: The Rush Memory and Aging Project. J Nutr. 2024 Jul;154(7):2236-2243.
Processed Red Meat Raises the Risk of Dementia; Swapping It For Nuts and Beans May Lower Risk. From The Alzheimer’s Association International Conference 2024. Alzheimer’s Association. Press Release. Jul 2024.
Cheng FW, Ford NA, Taylor MK. US Older Adults That Consume Avocado or Guacamole Have Better Cognition Than Non-consumers: National Health and Nutrition Examination Survey 2011-2014. Front Nutr. 2021 Oct 14;8:746453.
