Why Eggs for Breakfast May Help Lower Dementia Risk
Nutritionists say regular egg consumption is linked to better brain health, thanks to nutrients like choline and carotenoids. Find out which other foods may help.
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For many people, eggs are a breakfast staple. Now nutritionists are highlighting another reason to keep them on the plate: they may help protect your brain as you age.
According to nutritionist Maggie Moon, observational studies have linked regular weekly egg consumption with a lower risk of Alzheimer's disease. Much of that link is attributed to choline, a nutrient involved in learning and memory.
One study with more than 12,000 participants found that moderate choline intake was associated with a lower likelihood of developing dementia. Eggs are one of the best dietary sources of choline, making them an easy addition to a brain-friendly diet.
The brain-boosting nutrients in eggs
Eggs also contain carotenoids in the yolk, which act as antioxidants and may protect brain cells from damage, though more research is needed. Egg whites are rich in tryptophan, an amino acid that supports mood, cognitive function and sleep.
Quality sleep is important for brain health because it helps clear waste products, including proteins linked to Alzheimer's disease. So the sleep-promoting benefits of tryptophan could indirectly support memory too.
Other foods worth adding to your plate
Moon also points to leafy green vegetables, which are rich in folate, lutein and vitamin E. Research repeatedly links them with better brain function and a lower risk of cognitive decline and dementia.
Another nutritionist, Briana Reamer, recommends blueberries and walnuts. Blueberries contain antioxidants that may reduce inflammation, and some studies suggest regular consumption is linked with a lower risk of dementia. Walnuts are rich in ALA, a plant-based omega-3 fatty acid that supports brain cell health and communication.
The MIND diet, which combines the Mediterranean and DASH diets, includes many of these foods and is often recommended for brain health.
The bottom line
No single food can guarantee protection from dementia, but a balanced diet that includes eggs, leafy greens, berries and nuts may help lower your risk. If you already enjoy eggs for breakfast, that's a good start.
