The breakfast staple linked to lower Alzheimer’s risk

When I was a kid, eggs were not my thing.

My mother, however, was determined. She slipped chopped hard-boiled eggs into tuna salad. She baked them into cakes. And every so often, she’d try her luck with a cheese omelet — because cheese was the one thing that could make eggs negotiable.

These days, I’m still particular about how my eggs are cooked. Runny yolks? No, thank you. But I do eat them several times a week because they’re affordable, filling and packed with nutrients.

And now, new research suggests eggs may have something else going for them…

A new study found that older adults who ate eggs regularly had a lower risk of being diagnosed with Alzheimer’s disease. The link may come from brain-supporting nutrients in eggs, including choline, lutein, zeaxanthin and phospholipids. The study shows a promising association, not proof that eggs prevent Alzheimer’s.

But in my book, it’s close enough to start adding more eggs to your diet.

What is the association between eggs and Alzheimer’s risk

Researchers at Loma Linda University Health looked at egg intake and Alzheimer’s risk in adults 65 and older.

Their study used data from nearly 40,000 people in the Adventist Health Study-2, a long-running research project that explores how diet, lifestyle and disease are connected. Participants were followed for an average of 15.3 years.

The researchers found that people who ate eggs at least five times a week had up to a 27% lower risk of being diagnosed with Alzheimer’s disease compared with people who rarely or never ate eggs.

Even smaller amounts appeared to be linked to lower risk: eating eggs one to three times a month was associated with a 17% lower risk, while eating them two to four times a week was associated with about a 20% lower risk.

Why might eggs support brain health?

The simple answer is that eggs are rich in brain-supporting nutrients–but there’s more…

One of the most important is choline, a nutrient your body uses to make acetylcholine, a chemical messenger involved in memory and learning.

Eggs also contain lutein and zeaxanthin, two carotenoids better known for supporting eye health but also found in brain tissue. These compounds may help defend cells against oxidative stress, one of the processes linked to brain aging.

Egg yolks also provide phospholipids — fats that help form healthy cell membranes, including those in the brain — along with small amounts of omega-3 fatty acids, depending on the type of egg.

Another healthy fat component is a monounsaturated fat, oleic acid, linked to healthier aging.

Because of these fats lutein and zeaxanthin are more easily absorbed by the body compared to vegetable sources.

In other words, eggs deliver a package of nutrients that your brain can use.

Dr. Jisoo Oh, lead author of the study and associate professor of epidemiology at Loma Linda University School of Public Health, emphasized that eggs should be viewed as part of a broader healthy eating pattern, not as a standalone fix. Loma Linda’s report notes that Seventh-day Adventists tend to have healthier lifestyle habits than the general population, which is one reason researchers are careful about how the findings are interpreted.

Other foods that help feed your brain

Eggs may be a smart addition to your plate, but they’re not the only food tied to better brain health. And if you aren’t a fan of eggs, you need choices.

The strongest dietary patterns for aging brains tend to look a lot like the Mediterranean and MIND diets: plenty of vegetables, berries, whole grains, fish, nuts and healthy fats, with fewer ultra-processed foods and sweets. Cleveland Clinic notes that foods rich in polyphenols, antioxidants and omega-3 fatty acids are especially helpful for supporting cognitive health.

Here are a few brain-friendly choices worth eating more often:

Fatty fish. Salmon, sardines, tuna and herring provide omega-3 fatty acids, healthy fats that support brain cell structure and have been linked to healthier aging.

Berries. Blueberries, blackberries and strawberries are rich in plant compounds called anthocyanins. These colorful pigments help fight oxidative stress and inflammation, both of which can affect brain function over time.

Whole grains. Oatmeal, brown rice, whole-grain pasta and 100 percent whole-wheat bread support better blood sugar, cholesterol and blood pressure — all factors that influence brain health.

Leafy greens. Spinach, kale, collards and other greens provide vitamin K, lutein, folate and beta-carotene. Research has linked higher intake of leafy greens with slower age-related cognitive decline.

Walnuts, green tea and dark chocolate. These foods contain antioxidants and plant compounds that may help protect brain cells from everyday wear and tear.

The bottom line

The takeaway isn’t that you need to eat eggs every day or overhaul your diet overnight. It’s that simple, nutrient-rich foods can add up.

A few eggs a week, a serving of greens most days, berries with breakfast and fish once or twice a week are small habits. But over time, those small habits may help give your brain more of what it needs to stay sharp.

Sources:

Egg Intake and the Incidence of Alzheimer’s Disease in the Adventist Health Study-2 Cohort Linked with Medicare Data — The Journal or Nutrition

Eating eggs could cut Alzheimer’s risk by 27% — Science Daily

Nutrients and bioactives in green leafy vegetables and cognitive decline: Prospective study — Neurology

FAQ: Eggs and Alzheimer’s risk