Alzheimer's is a problem that is only becoming more worrisome as the years go by, not only for each of us individually, but for the entire world. While current technology allows us to live longer lives, it doesn't necessarily guarantee they will be good, and researchers are also trying to decipher the role of our diet in attempting to find a way to slow down the progression of brain degeneration. In a new study published in the American Journal of Nutrition , researchers set out to examine whether a fairly basic food item—eggs—can play a role in the fight against Alzheimer's and dementia, and given the many health benefits attributed to it, they were not surprised to discover that it is one of the best foods for those who wish to maintain cognition at an older age.
Research findings: Eggs can help prevent Alzheimer's
The study examined the relationship between egg consumption and the risk of developing dementia at an older age. During it, data from 1,024 participants who took part in the Rush Memory and Aging Project, in which the average age of the participants was 81.38 years, were analyzed. Over a period of 6.7 years, the researchers found that eating more than one egg per week was associated with a 47% reduced chance of developing Alzheimer's, compared to those who ate fewer eggs.
Another interesting finding from the Rush Memory and Aging Project was that the level of brain protection was quite similar between those who consumed one egg and those who consumed two eggs per week. Additionally, they found that choline—a substance abundant in the yolk—was responsible for 39% of the level of protection against Alzheimer's. Eggs also contain omega-3 fatty acids and lutein, two substances that have already been linked in past research to supporting brain health.
The researchers concluded their study as follows: "These findings suggest that frequent egg consumption is associated with a reduced risk of Alzheimer's-type dementia and Alzheimer's pathology, and this association is partially mediated by the choline in the yolk.".
Additional benefits of eggs
Beyond their role in protecting the brain from Alzheimer's, eggs have a host of other significant health benefits, including:
Rich in nutrients: Eggs are rich in high-quality protein and a variety of vitamins and minerals like selenium, riboflavin, phosphorus, pantothenic acid, vitamin A, and folic acid.
Maintaining eye health: Eggs contain lutein and zeaxanthin, two substances that according to studies may prevent diseases and issues that impair vision.
Weight management: The protein in eggs can greatly assist in creating a feeling of fullness, and only at 18 calories. The yolk contains 55-60 calories.
How should you consume eggs?
To get the most out of eggs and their ability to protect the brain from Alzheimer's disease, consider adopting the following tips:
- Try to consume at least 1-2 eggs per week
- Learn how to incorporate eggs into various meals: scrambled, hard-boiled, omelet, or fried in the morning or evening, and hard-boiled egg as part of a salad alongside lunch.
- Discover new egg recipes you haven't tried yet—there are some very simple ones, such as poached egg, baked egg and shakshuka
If you are concerned about cholesterol, consult your doctor regarding the right amount of eggs for you, and remember that while this study has promising results, it is very important to maintain a balanced diet and a healthy lifestyle to properly protect the brain from Alzheimer's. Eggs are just one more step that can help.
