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Eggs are probably very good for your brain, especially when consumed about three to seven per week, although the evidence is not yet solid. The benefits are related to all kinds of nutrients in (especially) the yolk, such as choline, B vitamins, protein, antioxidants and omega-3 fatty acids.
Poached, boiled, scrambled or fried: eggs are a regular part of the menu in many countries. They are known for their role in weight loss and heart health, but new research suggests they may also help the brain.
Dutch people eat on average about 200 to 210 eggs per person per year, including processed eggs in cakes, pasta and sauces, for example. Converted to the entire population, this amounts to roughly 3.5 to 3.7 billion eggs per year in the Netherlands.
According to a systematic review in the Journal of Nutrition, Health & Aging, eating three to seven eggs per week lowers the risk of cognitive impairment and dementia and is associated with slower memory decline and better verbal fluency, especially in older adults. How come?
1. Choline
Eggs are a rich source of choline, a nutrient necessary for the production of the neurotransmitter acetylcholine, which plays a key role in memory and mood. European guidelines suggest that adults need about 400 milligrams of choline per day; an egg provides approximately 150 milligrams. In a large cohort study, people with higher choline intake had better memory, while recent data point to a link between low intake and a higher risk of dementia and Alzheimer’s.
2. B vitamins and protein
An egg contains several B vitamins, including B12, B9 (folic acid), B7, B5 and B2, which are important for energy production, cell function and mental performance. A 2016 review article concluded that B vitamins are “absolutely essential” for cognitive function, although much of the evidence is observational. The NHS recommends 200 micrograms of B9 and 1.5 micrograms of B12 per day; one medium egg provides approximately 1.4 micrograms of B12 and two eggs approximately 60 micrograms of B9.
Two large eggs contain about 14 grams of protein, a significant portion of the often recommended 15 to 30 grams per meal. Eggs are a complete protein source with all nine essential amino acids, including tryptophan (for serotonin and melatonin) and phenylalanine (for dopamine), which play a role in mood, concentration and alertness.
3. Antioxidants and omega-3
Egg yolk contains 100 to 300 micrograms of lutein and 100 to 200 micrograms of zeaxanthin, antioxidants that protect against inflammation and oxidative stress. A 2021 systematic review examined the effect of lutein in healthy older adults and found evidence of a positive impact on brain structure and function, while another study linked higher zeaxanthin levels to better processing speed and memory.
Regular eggs contain about 20 to 30 milligrams of omega-3 fatty acids per piece; enriched eggs can provide up to 100 milligrams of DHA per egg. A 2022 review found links between omega-3 intake and better memory, cognition and blood flow to the brain, while a study in Neurology in about 2,000 middle-aged adults linked higher omega-3 levels to better cognitive test scores and a larger hippocampus.
Because most of the nutrients are in the yolk, experts recommend eating the whole egg. Three to seven eggs a week seem “logical” for the brain, but experts emphasize that more randomized research is needed and that eggs best fit into an otherwise healthy diet with lots of plant-based food and oily fish and little sugar.
