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About two out of three<\/a> Americans have some level of cognitive decline by the age of 70. Given that, it\u2019s understandable to want to keep your mind sharp as you age. And one study suggests that eating eggs<\/a> may help.<\/p>\n The study, which was published in the journal Nutrients<\/a>, found a link between eating eggs and a lowered risk of cognitive decline as you age. It seems random, but given how easily accessible the ingredient is, this is definitely worth paying attention to. Here\u2019s what the study found\u2014plus, how you can incorporate more eggs into your diet.<\/p>\n Meet the experts: Scott Keatley, RD, is co-owner of Keatley Medical Nutrition Therapy<\/a>. Jessica Cording, RD<\/a>, is the author of The Little Book of Game-Changers<\/a>. Keri Gans, RD<\/a>, is the author of The Small Change Diet<\/a>.<\/p>\n What did the study find?<\/p>\n For the study, researchers analyzed data from 890 adults over 55 who participated in a long-term observational study called the Rancho Bernardo Study. The researchers looked at how often the participants ate eggs, as well as the results of performance tests that looked at things like executive function, language, recall, and mental flexibility.<\/p>\n When looking at dietary patterns, the researchers discovered that 16.5 percent of women and 14 percent of men said they never ate eggs, but nearly four percent of women and seven percent of men said they had eggs more than five times a week.<\/p>\n After crunching the data, the researchers found that women who ate more eggs had less of a drop in fluency scores\u2014which look at things like executive function and semantic memory (i.e. recalling words, concepts, and numbers)\u2014over time. The researchers specifically found that the risk dropped by 0.1 for every category of egg consumption.<\/p>\n What does that mean? Basically, eating more eggs was linked to a lower risk of cognitive decline.<\/p>\n Do eggs prevent cognitive decline?<\/p>\n It\u2019s tough to say based on this study alone that eggs prevent cognitive decline. In fact, the study simply found that there was a link, but didn\u2019t prove that eating eggs actually caused the lower risk.<\/p>\n However, research has found that some nutrients in eggs can help support brain function. Choline, which is found in the egg yolk<\/a>, has been linked<\/a> to better cognition, and eggs in general are thought of as a brain-friendly food.<\/p>\n “Research has found this nutrient to have anti-inflammatory benefits which may help protect against cognitive decline,” explains Keri Gans, RD<\/a>, author of The Small Change Diet<\/a>.<\/p>\n A 2021 observational study published in the Journal of Nutritional Science<\/a> also found that people who ate an intermediate number of eggs (up to 1.5 eggs a week) had lower rates of cognitive decline than those who ate about half an egg or less on a weekly basis.<\/p>\n \u201cEggs are one of the best sources of choline, a nutrient that is crucial for brain development and function,\u201d explains Scott Keatley, RD<\/a>, co-owner of Keatley Medical Nutrition Therapy. \u201cCholine is a precursor to acetylcholine, a neurotransmitter involved in memory and learning.\u201d<\/p>\n Eggs also contain vitamin B12, \u201cwhich is important for maintaining the health of nerve cells and can help prevent memory loss and cognitive decline,\u201d Keatley says. They also have lutein and zeaxanthin, antioxidants that help protect against oxidative stress and inflammation. Both of those are linked to cognitive decline, Keatley says.<\/p>\n \u201cEggs are a really good source of protein and fat, too,\u201d says Jessica Cording, RD<\/a>, is the author of The Little Book of Game-Changers<\/a>. \u201cThat\u2019s important for blood sugar stability. We\u2019ve learned in recent years that blood sugar plays a role in cognitive health.\u201d<\/p>\n Should I incorporate eggs into my diet?<\/p>\n Eggs are thought of as an overall healthy food and a good source of protein, Keatley says.<\/p>\n \u201cThey are nutrient-dense, providing high-quality protein and essential nutrients such as vitamins A, D, E, and K, along with minerals like selenium and zinc,\u201d he explains. \u201cThe protein and fat content in eggs can aid in satiety and weight management by helping you feel full longer. Additionally, the amino acids found in eggs support muscle repair and growth, which is particularly beneficial for maintaining muscle mass as you age.\u201d<\/p>\n If you\u2019re looking for ways to get more eggs in your life<\/a>, Keatley recommends eating them scrambled, poached, or boiled. You can also add them to a veggie omelet<\/a> or use them as a topping for avocado toast<\/a>.<\/p>\n \u201cHard-boiled eggs<\/a> make a convenient and nutritious snack option,\u201d Keatley points out. \u201cThey can also be chopped and added to salads for extra protein and flavor.\u201d<\/p>\n If you\u2019re not in the habit of eating eggs, Cording suggests hard-boiling a few in advance so you can grab and go, or making egg-and-veggie cups<\/a> in muffin tins for a quick snack.<\/p>\n