A Familiar Breakfast Food That Could Help Protect Against Dementia

Key Points

• Eating eggs may help lower dementia risk because they contain choline, tryptophan and carotenoids.

• Pairing eggs with other nutrient-rich foods may offer added support for brain health.

• Leafy greens, berries and walnuts are among the foods featured in the MIND diet for cognitive health.

Recent dementia prevention, intervention and care research suggests that as many as half of all dementia cases could potentially be prevented by addressing certain risk factors. Staying active, controlling diabetes and limiting alcohol are some of the strategies that may help reduce cognitive decline.

Diet is another important piece of the puzzle. When people think of brain-friendly foods, walnuts and salmon often come to mind. But one everyday food may be getting less credit than it deserves: eggs. “Observational studies have found that a weekly egg habit is associated with a reduced risk of Alzheimer’s dementia, which researchers attribute in large part to [eggs’] choline content,” says Maggie Moon, M.S., RD. Learn more about how eggs may help lower dementia risk, plus other foods that support brain health.

They’re Rich in Choline

Eggs are one of the best dietary sources of choline, an essential nutrient for brain health. “Eggs provide choline, which is an essential part of acetylcholine, a neurotransmitter without which it’d be harder to focus, learn or remember,” says Moon. Because choline helps form acetylcholine, it plays an important role in working memory, long-term memory formation and memory retrieval. Research also suggests that people who consume more choline tend to have better verbal and visual memory. One population-based study involving more than 12,000 participants found that moderate choline intake was linked with lower odds of dementia.

They’re a Source of Carotenoids

Eggs also contain carotenoids, a family of antioxidants that may help reduce dementia risk. More research is needed to fully explain how carotenoids protect the brain, but scientists believe their anti-inflammatory and antioxidant effects may help shield brain cells from damage.

These compounds are found in the yolk, which is why it has its rich yellow-orange color. For a brain-healthy breakfast, try an omelet with eggs and other carotenoid-rich ingredients such as bell peppers, spinach and tomatoes.

They Contain Tryptophan

Egg protein does more than help build muscle; it may also support brain health. Egg whites are especially rich in tryptophan, an amino acid involved in mood regulation and cognitive functioning. Tryptophan may also support healthy sleep, which is another plus when it comes to dementia prevention. During sleep, the body clears out toxins, including amyloid-beta proteins associated with Alzheimer’s disease. Not getting enough sleep may increase dementia risk.

Other Foods That Support Brain Health

Eggs are not the only food that may help reduce the risk of dementia. The foods below are part of the MIND diet, a combination of the Mediterranean diet and the DASH diet, which has been linked with a lower risk of dementia and Alzheimer’s disease. Here are some MIND diet staples and easy ways to include them in your routine.

Our Expert Take

Reducing dementia risk begins with everyday habits, including what you eat. Small, consistent changes can make a meaningful difference. Eggs are one common food that may support better brain health, and research suggests that weekly egg consumption is associated with lower rates of dementia, possibly because of their choline, tryptophan and carotenoid content. In addition to eggs, adding leafy greens, berries and walnuts to your meals may help support cognitive health. Try topping salads with these foods or blending them into smoothies, oatmeal bowls and yogurt parfaits for extra nutrition and flavor.

Read the original article on EatingWell