These protein-rich foods may slow brain aging, according to a new study

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About two out of three Americans have some degree of cognitive decline by age 70. Because of that, it makes sense to want to keep your brain sharp as you age. . Now, a new study suggests that eating eggs may help.

The study, which was published in the journal Energyfound a link between eating eggs and a reduced risk of cognitive decline as you age. It seems unusual, but considering how readily available the ingredient is, this is worth noting. Here’s what the study found—together, how you can include more eggs in your diet.

Meet the experts: Scott Keatley, RD, is the co-owner of Keatley Medical Nutrition Therapy. Jessica Cording, RD, is the author of The Little Book of Sports Revolutionaries. 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 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 focused on things like executive function, language, memory and cognitive flexibility.

Looking at dietary patterns, the researchers found that 16.5 percent of women and 14 percent of men said they never ate eggs, but about a quarter of women and a quarter A seventh of men say they ovulate more than five times a week.

After crunching the data, the researchers found that women who ate more eggs had a smaller drop in fluency scores—which look at things like executive functioning and semantic memory (i.e. , remembering words, concepts and numbers) – over time. The researchers specifically found that the risk decreased by 0.1 for each type of egg consumption.

What does it mean? In fact, eating more eggs was associated with a lower risk of cognitive decline.

Do eggs prevent cognitive decline?

It is difficult to say from this study alone that eggs prevent cognitive decline. In fact, the study only found a link, but did not prove that eating eggs actually causes a lower risk.

However, research has found that other nutrients in eggs can help support brain function. Choline, found in egg yolk, has been linked to better cognition, and eggs are generally considered a brain food.

“Research has found that these nutrients have anti-inflammatory benefits that may help protect against cognitive decline,” explains Keri Gans, RD, author of The Small Change Diet.

2021 scholarship announced on Journal of Nutritional Science also found that people who ate moderate amounts of eggs (up to 1.5 eggs per week) had lower rates of cognitive decline than those who ate half an egg or less every week.

Scott Keatley, RD, owner of Keatley Medical Nutrition Therapy, explains: “Eggs are one of the best sources of choline, which is an essential nutrient for brain growth and function. “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 contain lutein and zeaxanthin, antioxidants that help protect against oxidative stress and inflammation. Both are associated with cognitive decline, Keatley says.

“Eggs are a good source of protein and fat,” says Jessica Cording, RD, author of The Little Book of Sports Revolutionaries. “That is important for blood sugar stability. We have learned in recent years that blood sugar plays a role in mental health.”

Should I include eggs in my diet?

Eggs are considered a healthy food in general and a good source of protein, Keatley says.

“They are rich in nutrients, providing high-quality protein and essential nutrients such as vitamins A, D, E, and K, as well as minerals such as selenium and zinc,” he explains. “The protein and fat in eggs can help you feel full and control your weight by helping you feel fuller for longer. In addition, the amino acids found in eggs support repair and growth of muscle, which is especially good for maintaining muscle mass as you grow.”

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

“Hard-boiled eggs make an easy and nutritious snack option,” Keatley points out. They can also be pickled and added to salads for added protein and flavor.

If you don’t usually eat eggs, Cording offers a few easy-to-make-ahead ideas for grab-and-go, or make egg-and-veggie cups in muffin tins for a quick snack.

Cording says most people can eat seven eggs a week safely without worrying about a negative impact on their cholesterol levels. As a result, there are many opportunities to order eggs when the mood strikes.

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