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July 29, 2024
Alzheimer’s disease is a growing concern as populations age worldwide, and with a focus on longevity and healthy aging in the natural wellness space taking center stage, research has ramped up to explore the potential role of diet in preventing or slowing the progression of this neurodegenerative disorder. A new study published in the Journal of Nutrition suggests that a common breakfast staple — eggs — might play a protective role against Alzheimer’s and dementia.
Considering the wide-ranging health benefits of eggs, it should come as no surprise that they’re among the best brain-boosting foods and thus can help protect cognition into old age.
Study Findings: Eggs Might Help Prevent Alzheimer’s
This study investigated the association between egg consumption and the risk of Alzheimer’s dementia in older adults. The researchers analyzed data from 1,024 participants in the Rush Memory and Aging Project, with a mean age of 81.38 years.
Over a mean follow-up period of 6.7 years, they found that consuming more than one egg per week was associated with a 47% lower risk of developing Alzheimer’s dementia compared to those who ate less.
The study, conducted as part of the Rush Memory and Aging Project, revealed some intriguing findings:
- 280 participants — 27.3% — were diagnosed with Alzheimer’s dementia.
- As noted above, participants who consumed more than one egg per week had a 47% lower risk of developing Alzheimer’s dementia compared to those who ate less.
- The protective effect was similar for those eating two or more eggs per week.
- Analysis of brain autopsies from 578 deceased participants showed that higher egg intake was associated with a lower risk of Alzheimer’s disease pathology in the brain.
- Importantly, the researchers found that dietary choline, a nutrient abundant in egg yolks, mediated about 39% of the protective effect against Alzheimer’s dementia.
Eggs also contain omega-3 fatty acids and lutein, two nutrients that have been associated with supporting and protecting brain health.
Ultimately, the study authors concluded: “These findings suggest that frequent egg consumption is associated with a lower risk of Alzheimer’s dementia and AD pathology, and the association with Alzheimer’s dementia is partially mediated through dietary choline.”
Other Benefits of Eggs
Beyond their potential role in Alzheimer’s prevention, eggs offer several other health benefits, including:
1. Nutrient density
Eggs are rich in high-quality protein, vitamins and minerals, such as selenium, riboflavin, vitamin B12, phosphorus, pantothenic acid, vitamin A and folate.
2. Brain health
Choline is crucial for brain development and function, and research shows that eating more eggs is associated with slower rates of memory decline. Choline, in particular, has been associated with improved cognitive performance and a lower risk of dementia in other studies.
3. Eye health
Eggs contain lutein and zeaxanthin, which may help prevent age-related eye disorders.
4. Weight management
The protein in eggs can help increase feelings of fullness.
How to Consume More Eggs
To potentially benefit from the protective effects of eggs against Alzheimer’s dementia, consider these tips:
- Aim for at least one to two eggs per week, based on the study findings.
- Incorporate eggs into various meals:
- Breakfast: Scrambled, boiled or as part of an omelet
- Lunch: Add hard-boiled eggs to salads
- Dinner: Use eggs in frittatas or quiches
- Try different cooking methods to keep things interesting: poached, baked or in egg-based dishes like shakshuka.
- If you have concerns about cholesterol, consult with your health care provider about the appropriate egg intake for your individual health needs.
Remember, while this study shows promising results, it’s important to maintain a balanced diet and healthy lifestyle for overall brain health and Alzheimer’s prevention.
