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About two out of three Americans have some level of cognitive decline by the age of 70, and the lifetime risk of developing dementia for women is 37 percent. With that, it’s understandable to want to do what you can to lower the risk of developing cognitive decline as you get older. Now, a new study suggests that eating eggs may help.
The study, which was published in the journal Nutrients, found a link between eating eggs and a lowered risk of cognitive decline as you age. It seems random, but given how easily accessible eggs are, this is definitely worth paying attention to. Here’s what the study found—plus how to interpret the findings, according to nutritionists.
Meet the experts: Scott Keatley, RD, is co-owner of Keatley Medical Nutrition Therapy. Jessica Cording, RD, is the author of The Little Book of Game-Changers. Keri Gans, RD, is the author of The Small Change Diet.
What did the study find?
For the study, researchers analyzed data from 890 adults over 55 who participated in a long-term observational study called the Rancho Bernardo Study. The researchers looked at how often the participants ate eggs, as well as the results of performance tests that looked at things like executive function, language, recall, and mental flexibility.
When looking at dietary patterns, the researchers discovered that 16.5 percent of women and 14 percent of men said they never ate eggs, but nearly four percent of women and seven percent of men said they had eggs more than five times a week.
After crunching the data, the researchers found that women who ate more eggs had less of a drop in fluency scores—which look at things like executive function and semantic memory (i.e. recalling words, concepts, and numbers)—over time. The researchers specifically found that the risk dropped by 0.1 for every category of egg consumption.
So basically, eating more eggs was linked to a lower risk of developing cognitive decline.
Do eggs prevent cognitive decline?
It’s tough to say based on this study alone that eggs prevent cognitive decline. In fact, the study simply found that there was a link between people who ate higher amounts of eggs and cognitive decline, but didn’t prove that eating eggs actually caused this.
However, research has found that some nutrients in eggs can help to support brain function. Choline, which is found in the egg yolk, has been linked to better cognitive function, and eggs in general are thought of as a brain-friendly food.
“Research has found this nutrient to have anti-inflammatory benefits which may help protect against cognitive decline,” explains Keri Gans, RD, author of The Small Change Diet.
A 2021 observational study published in the Journal of Nutritional Science also found that people who ate an intermediate number of eggs (up to 1.5 eggs a week) had lower rates of cognitive decline than those who ate about half an egg or less on a weekly basis.
“Eggs are one of the best sources of choline, a nutrient that is crucial for brain development and function,” explains Scott Keatley, RD, co-owner of Keatley Medical Nutrition Therapy. “Choline is a precursor to acetylcholine, a neurotransmitter involved in memory and learning.”
Eggs also contain vitamin B12, “which is important for maintaining the health of nerve cells and can help prevent memory loss and cognitive decline,” Keatley says. They also have lutein and zeaxanthin, antioxidants that help protect against oxidative stress and inflammation. Both of those are linked to cognitive decline, Keatley says.
“Eggs are a really good source of protein and fat, too,” says Jessica Cording, RD, is the author of The Little Book of Game-Changers. “That’s important for blood sugar stability. We’ve learned in recent years that blood sugar plays a role in cognitive health.”
Should I incorporate eggs into my diet?
Eggs are thought of as an overall healthy food and good source of protein, Keatley says.
“They are nutrient-dense, providing high-quality protein and essential nutrients such as vitamins A, D, E, and K, along with minerals like selenium and zinc,” he explains. “The protein and fat content in eggs can aid in satiety and weight management by helping you feel full longer. Additionally, the amino acids found in eggs support muscle repair and growth, which is particularly beneficial for maintaining muscle mass as you age.”
If you’re looking for ways to get more eggs in your life, Keatley recommends eating them scrambled, poached, or boiled, and adding them to a veggie omelet or using them as a topping for avocado toast.
“Hard-boiled eggs make a convenient and nutritious snack option,” Keatley points out. “They can also be chopped and added to salads for extra protein and flavor.”
If you’re not in the habit of eating eggs, Cording suggests hard-boiling a few in advance so you can grab and go, or making egg-and-veggie cups in muffin tins for a quick snack.
Cording says that most people can safely have up to about seven eggs a week without worrying about having a poor impact on their cholesterol levels. As a result, there are plenty of chances to load up on eggs when the mood strikes.
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