This protein-rich food may slow down brain aging, according to a new study

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About two in three Americans experience some level of cognitive decline by age 70. Given that, it’s understandable that you’d want to keep your mind sharp as you age. Now, a new study suggests that eating eggs could help.

The study, which was published in the journal Nutrientsfound a link between eating eggs and a reduced risk of cognitive decline as we age. It seems random, but considering how readily available the ingredient is, it’s definitely worth paying attention to. Here’s what the study found — and how you can incorporate more eggs into your diet.

Meet the experts: Scott Keatley, RD, is co-owner of Keatley Medical Nutrition Therapy. Jessica Cording, RD, is the author The Little Book of Changes. Keri Gans, a registered dietitian, is the author of Small Change Diet.

What did the research show?

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 their scores on performance tests that measured things like executive function, language, recall, and mental flexibility.

Analyzing eating habits, the researchers found that 16.5 percent of women and 14 percent of men said they never eat eggs, but almost four percent of women and seven percent of men said they eat eggs more than five times a week.

After analyzing the data, the researchers found that women who ate more eggs had smaller declines in fluency scores — which track things like executive function and semantic memory (i.e., recalling words, concepts, and numbers) — over time. Specifically, the researchers found that the risk dropped by 0.1 for each category of egg consumption.

What does that mean? Basically, eating more eggs was associated with a lower risk of cognitive decline.

Do eggs prevent cognitive decline?

It’s hard to say from this study alone that eggs prevent cognitive decline. In reality, the study simply showed that there was a link, but it didn’t prove that eating eggs actually lowered your risk.

However, studies have shown that certain nutrients in eggs can help maintain brain function. Choline, which is found in egg yolks, has been linked to better cognition, and eggs are generally considered a brain-friendly food.

“Research has shown that this nutrient has anti-inflammatory properties that may help protect against cognitive decline,” explains Keri Gans, RD, a registered dietitian and author of Small Change Diet.

A 2021 observational study published in Journal of Nutritional Science It also found that people who ate an average number of eggs (up to 1.5 eggs per week) had lower rates of cognitive decline than those who ate about half an egg or less per week.

“Eggs are one of the best sources of choline, a nutrient that’s 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 healthy nerve cells and may help prevent memory loss and cognitive decline,” Keatley says. They also contain lutein and zeaxanthin, antioxidants that help protect against oxidative stress and inflammation. Both have been linked to cognitive decline, Keatley says.

“Eggs are also a very good source of protein and fat,” says Jessica Cording, a registered dietitian and author of the book Little Book of Changes“It’s important for blood sugar stability. In recent years, we’ve learned that blood sugar plays a role in cognitive health.”

Is it worth including eggs in your diet?

Keatley believes eggs are a healthy food and a good source of protein.

“They’re nutrient-dense, providing high-quality protein and essential nutrients like vitamins A, D, E, and K, as well as minerals like selenium and zinc,” she explains. “The protein and fat content in eggs can help with satiety and weight management, helping you feel fuller longer. In addition, the amino acids found in eggs support muscle repair and growth, which is especially beneficial for maintaining muscle mass as you age.”

If you’re looking for ways to get more eggs into your life, Keatley recommends eating them scrambled, poached or boiled. You can also add them to a vegetable omelet or use them as a topping for avocado toast.

“Hard-boiled eggs are a convenient and nutritious snack,” Keatley emphasizes. “They can also be chopped up and added to salads for extra protein and flavor.”

If you don’t usually eat eggs, Cording suggests hard-boiling some ahead of time to take with you, or preparing eggs and veggies in muffin tins for a quick snack.

Cording says most people can safely eat up to seven eggs a week without worrying about negatively affecting their cholesterol levels. As a result, there are plenty of opportunities to feast on eggs when the craving strikes.

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