As the world continues to grapple with the rising tide of Alzheimer’s and age-related cognitive decline, researchers continue to explore everyday lifestyle choices and food items that can offer protection from this early cognitive decline, and among them is one surprisingly simple food item that is drawing attention from millions of people worldwide: An egg. A recent study published in the Journal of Nutrition, based on the exclusive data collected from their research sample, suggests that eating more than one egg per week may significantly reduce the risk of developing Alzheimer’s dementia among older adults.
What is Alzheimer’s?
According to the National Institute on Aging, Alzheimer’s is the most common form of dementia, which is a brain disorder that slowly destroys a person’s memory and thinking skills. Its symptoms include: Loss of cognitive functioning—thinking, remembering, and even reasoning. It is common for some people to have more than two types of dementia. For example, some people have both Alzheimer’s and vascular dementia.
Inside the study: Exploring the link between egg consumption and brain health
The research titled “Association of Egg Intake with Alzheimer’s Dementia Risk in Older Adults: The Rush Memory and Aging Project” tracked over 1,024 adults (average age came out to be 81.4%), all initially indicating they were free from dementia, for over 7 years. Their dietary patterns were assessed using a validated food frequency questionnaire, and cognitive outcomes were monitored annually. By the end of the study, a total of 280 participants had developed Alzheimer’s dementia. But those who consumed eggs more than once per week had almost 50% lower risk compared to those who had fewer eggs.
Why eggs? What makes them brain-friendly?
Through this research, one major factor that stuck out appears to be choline. Choline is an essential nutrient found in high amounts in eggs. It is a simple nutrient that helps the brain and body work properly. Now, remember it is not a vitamin, but it acts like one. The body makes a small amount of choline even on its own, but most of it has to come from food. Apart from assisting in brain health, Choline also reduces inflammation, regulates mood and mental health, supports muscle function, and even assists in fat metabolism.
Animal-based sources of Choline:
- Eggs (especially the yolk)
- Fish (like salmon and tuna)
- Chicken or turkey
- Milk and other dairy products
Alzheimer’s risk and neuropathology
While conducting this much-needed research, the researchers also performed brain autopsies on 578 participants who had passed away. The analysis was shocking; it examined the signs of Alzheimer’s pathology in the brain, and participants who had consumed more than one egg per week showed:Fewer amyloid plaques: Protein build-ups known to have a link with Alzheimers’Fewer Neurofibrillary tangles: Twisted-fiber-like components inside the brain cells that disrupt brain function and lead to cognitive decline.
What was the conclusion according to the researchers?
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. As scientists continue to unravel the hidden mysteries of our food consumption with our brain health, it has become quite evident that studies like this underscore the potential of simple, readily available food options that can support brain health.