Eggs are great sources of protein, vitamins and minerals. But they also have a superfood status you might not know about: they’re a brain booster.
Henry Ford Health registered dietitian Ashlee Carnahan, MS, RDN, cracks open the studies that suggest eggs could help you keep your mind sharp.
The Science Behind Eggs and Cognitive Function
A study published in the journal Nutrients found that people who ate eggs regularly had better cognitive (thinking and memory) performance than non-egg eaters. Similarly, a study in The Journal of Nutrition suggests older adults who ate eggs frequently were less likely to develop Alzheimer’s disease.
But lots of foods have protein and vitamins. Eggs stand out further because they contain several brain-boosting nutrients, including:
Choline
“Eggs are one of the best sources of choline, a nutrient that improves cognitive health,” says Carnahan. “This nutrient helps the body make acetylcholine, a brain chemical that’s essential for learning and memory.”
Choline also helps your body form new neurotransmitters (chemical brain messengers). “Having more neurotransmitters becomes even more important as we age,” says Carnahan. “These chemical messengers naturally decline over the years, which leads to problems with thinking and remembering things.”
Lutein and zeaxanthin
Egg yolks also contain lutein and zeaxanthin. These antioxidants help fight inflammation. And we want to avoid chronic (long-term) inflammation because it’s a risk factor for Alzheimer’s disease and dementia.
“Research has shown that higher intake of lutein and zeaxanthin is linked to a lower risk of cognitive problems in older adults,” says Carnahan. “These nutrients may improve brain performance in younger people, too.”
Selenium
One egg contains more than 20% of your daily value (DV) of selenium , a mineral that helps with thinking and memory. “Selenium helps protect your cells from oxidative damage, which could improve brain health,” says Carnahan. “Some research suggests selenium can even help the brain recover after a stroke.”
Vitamin D
An egg contains more than 30% of your DV of vitamin D, an important nutrient that many U.S. adults don’t get enough of. “Vitamin D gets a lot of recognition as a bone health nutrient, but some research suggests that it may help brain function as well,” says Carnahan. “It’s an essential vitamin, particularly during the winter months.”
How Many Eggs Should I Eat?
Experts say eggs are safe—and healthy—for most people to eat. And yes, you should eat the yolks: They contain most of an egg’s brain-building vitamins and minerals and nearly half of the protein, too.
“According to the American Heart Association (AHA), people with normal cholesterol levels can typically eat one egg per day as part of a healthy diet,” says Carnahan. “Even if you have high cholesterol or other risk factors for heart disease, you probably don’t need to avoid eggs completely.”
If you’re not sure how many eggs you should consume, talk with your provider. “People with heart disease often benefit from speaking with a registered dietitian,” says Carnahan. “They can give you a customized eating plan based on your health needs and preferences.”
Adopting a Brain Health Diet
Eating more eggs is an easy way to boost brain-building nutrients. But consider making a few other food swaps to boost your cognitive health even more.
“Ultra-processed and high-sugar foods have inflammatory effects on the body and brain,” says Carnahan. “Replacing some of these foods with anti-inflammatory foods could help lower your risk of cognitive decline and other diseases like type 2 diabetes and heart disease.”
So how do you get started with a diet that feeds your brain? A few food swaps can make a difference:
- Have an egg with fresh fruit instead of sugary cereal for breakfast.
- Focus on eating more foods with omega-3 fats, such as salmon, walnuts and flaxseeds.
- Eat lean protein like chicken and turkey in place of processed red meats like sausages and bacon.
- Choose crunchy veggies or seeds instead of chips and crackers.
- Go for brown rice and whole-grain pasta instead of white, processed rice and grains.
Add in exercise, too
If you want to do even more for brain health, add some movement to those diet changes. The Centers for Disease Control and Prevention recommend physical activity to help with thinking and memory.
“Try to get regular physical activity several times a week, such as walking, biking or dancing,” Carnahan says. “Choose an activity you enjoy, which will help you stick with it. You don’t have to spend hours at the gym or follow a strict routine.”
Everything in Moderation
Eggs could help keep your brain in top shape, but don’t go overboard. “Eggs are a great choice for most people, but no food can meet all your nutritional needs on its own,” Carnahan says. “Focus on eating a variety of whole foods each day to help you get all the vitamins, minerals and antioxidants your body needs."
And if you’re not sure where to start, a registered dietitian can help. “Eating plans can be overwhelming, especially if you have health conditions,” says Carnahan. “Getting help from a nutrition expert can take the stress out of healthy eating. Together, you can craft a plan and set attainable goals that help you feel your best and suit your tastes, too.”
Reviewed by Ashlee Carnahan, a registered dietitian nutritionist who sees patients at Henry Ford Hospital.
