They’ve been demonized for decades for their high fat and cholesterol content.
But eggs are enjoying a health renaissance with research increasingly showing that they may have a host of physical benefits.
Now, a series of new studies suggest eggs could slash the chance of developing dementia thanks to the nutrients and protein they pack.
In one study out of Chicago, for example, found that older adults who ate at least one egg every week halved their dementia risk.
And researchers in China founder that older people who ate eggs every day had a lower risk of dementia than those who ate them just weekly or monthly.
Eggs contain brain-healthy nutrients like choline and vitamin B12, which have been shown to lower harmful inflammation that could kill brain cells and support important functions like memory.
Dietitians told DailyMail.com they recommend eating at least one or two eggs per day to enjoy the benefits.
Catherine Gervacio, a registered nutritionist-dietitian and diet consultant at WowMD, told DailyMail.com: ‘Moderate consumption of 4-7 eggs a week can provide cognitive benefits without negatively impacting cholesterol levels for most individuals.’
Dietitians told DailyMail.com that eggs are rich in brain healthy nutrients like choline, which supports memory and learning
For a long time, the prevailing nutrition advice was to avoid foods with cholesterol in order to keep the heart strong and healthy.
Cholesterol is a fatty substance that can build up and damage blood vessels that supply the heart, and is found in animal products, like meat and, most famously, egg yolks.
One large egg contains 186 milligrams of cholesterol, more than half of the daily recommended value of 300 milligrams. Most of this is concentrated around the yolk.
But recent research has indicated that the biggest influence on blood cholesterol level is the mix of fats and carbohydrates in your diet—not the amount of cholesterol you eat.
Science is beginning to show that most cholesterol in the body is produced by the liver rather than coming from foods like eggs.
For instance, earlier this year researchers from Duke Clinical Research Institute in Durham, North Carolina, found that people who ate 12 eggs per week had similar cholesterol levels after four months compared to those who ate fewer than two.
One theory is that eating foods containing cholesterol triggers the release of the hormone cholesin, which travels to the liver where it binds to a receptor, signaling it to produce less LDL.
Foods rich in saturated fat, however, stop the work of receptors that take the cholesterol out of the blood and into the liver, where it’s broken down.
The danger of having high cholesterol is that the presence of too much of these substances in the blood causes plaque to build up in the arteries.
This can lead to things like heart disease, strokes and dementia – which is why previously doctors feared eggs could raise the risk of Alzheimer’s.
Not only is research showing that this is not the case, the opposite seems to be true.
A study in The Journal of Nutrition found that older adults who consumed more than one egg per week had a 47 percent reduced risk of dementia compared to those who had less than one egg in a week.
The researchers, from the Rush University Memory and Aging Project in Chicago, noted this was likely due to choline, a nutrient vital for brain health.
Moti Gamburd, a biochemist and CEO at dementia caregiver network CARE Homecare, told DailyMail.com: ‘Choline acts as an important building block for your brain. It helps create acetylcholine, which is a chemical that supports memory, learning, and overall brain communication.
‘As people age, their bodies often struggle to maintain sufficient levels of choline, which can affect cognitive function. Eggs are one of the richest and most absorbable sources of this nutrient.’
Dr Nick Norwitz, an Oxford University researcher, ate 720 eggs in a month to challenge theories that eggs raise LDL cholesterol levels
One large egg contains about 150 milligrams of choline, about one-quarter of the recommended daily value.
Fish, beef, soybeans, and cruciferous vegetables like broccoli and Brussels sprouts are also rich in choline.
Ms Gervacio also pointed toward nutrients like the antioxidant lutein and omega-3 fatty acid DHA.
Lutein has been shown to lower oxidative stress, caused by harmful molecules called free radicals. Oxidative stress can cause proteins associated with dementia to form.
DHA, similarly, reduces the amount of amyloid beta in the brain, which is a protein responsible for brain cell disruption.
Mr Gamburd said: ‘These benefits are important for people at risk of or living with dementia. Eggs are also easy to prepare and digest, making them a practical choice for seniors or caregivers who need quick, nutritious meal options.’
Meanwhile, another study published last month in the journal Nutrients looked at more than 400 adults in China over age 50, half of whom were diagnosed with dementia.
The researchers found that participants who ate eggs every day had a lower risk of dementia than those eating them only weekly or monthly.
However, the team didn’t measure the exact quantity of eggs each participant ate. The adults with dementia also tended to be older than those who were not diagnosed with the disease.
Trista Best, registered dietitian at the Candida Diet, told DailyMail.com that while eggs are packed with nutrients shown to safeguard against dementia, they are also high in saturated fat and dietary cholesterol.
These could increase LDL cholesterol levels, which could result in heart disease and heart attack if left untreated due to causing reduced blood flow to the heart.
She told this website: ‘It is important to consider the cholesterol content of eggs prior to incorporating a higher amount into your diet, especially for those that are at a genetic risk for high cholesterol.’
The American Heart Association recommends about seven eggs per week, or one a day, to keep cholesterol levels down.
To implement more eggs into your diet, Shelley Balls, registered dietitian nutritionist at Consumer Health Digest, recommended starting at breakfast. She suggested scrambling eggs with spinach and a side of avocado toast or opting for a vegetable omelet and a side of berries, which also contain inflammation-lowering antioxidants.
She told DailyMail.com: ‘If you aren’t willing to give up your cereal for breakfast, hard boil some eggs once a week to enjoy alongside your cereal bowl in the morning for added protein and brain health.’