This Breakfast Staple Could Lower Your Alzheimer’s Risk by 27%, According to a New Study

Key Points

A new study from Loma Linda University Health found that adults 65 and older who ate eggs at least five times a week had up to a 27% lower risk of developing Alzheimer’s disease.

Researchers say eggs contain nutrients linked to brain health — including choline, lutein, zeaxanthin, omega-3 fatty acids, and phospholipids — that may support memory and cognitive function.

The study found that even moderate egg consumption was linked to benefits, though researchers emphasized that eggs should be part of an overall healthy eating pattern.

Love a scrambled egg in the morning? A good hard-boiled egg for a snack, or a deviled egg for the perfect party appetizer? Well, then, science has some great news for you, because it turns out, your egg habit may be tied to keeping Alzheimer’s Disease at bay later in life.

In May, researchers out of Loma Linda University Health published the findings of their study (funded in part by the American Egg Board) on egg consumption and its link to a lower risk of developing Alzheimer’s disease in adults aged 65 and older. In their work, the team followed about 40,000 participants, all of whom were part of the Adventist Health Study 2 cohort. They found that participants who consumed at least one egg per day on five or more days a week had up to a 27% lower risk of being diagnosed with the disease later in life. 

“Compared to never eating eggs, eating at least five eggs per week can decrease risk of Alzheimer’s,” Joan Sabaté, a professor at Loma Linda University School of Public Health and the study’s principal investigator, said in a statement. 

Even if you can’t stomach this many eggs a week, that’s OK, because even a small number of eggs showed benefits. According to the team, consuming eggs two to four times a week was associated with a 20% lower risk, and eating eggs just once or twice a month was still linked to a 17% reduction in risk.

Here’s the even better part for anyone who can’t stand an egg on its own: The researchers considered both “direct and indirect sources.” That means they included eggs consumed on their own as well as those used in baked goods and other dishes. So even when eggs aren’t the main ingredient, they could still be beneficial.

Related: This Breakfast Staple May Actually Help Lower ‘Bad’ Cholesterol, Study Finds

But why does this reduction in risk occur? According to the researchers, it’s possibly thanks to the nutrients found in eggs that are beneficial to the human brain, including choline, which they explained our bodies use to produce compounds such as acetylcholine and phosphatidylcholine, both of which support memory and communication in the brain.

Additionally, they pointed to lutein and zeaxanthin, which are “carotenoids that build up in brain tissue and have been linked to better cognitive performance and lower levels of oxidative stress.” Last but not least are the omega-3 fatty acids and phospholipids in eggs, found primarily in the yolk, all of which “play a key role in how neurotransmitter receptors function.”

What makes eggs good for brain health?

Experts say eggs can be part of a balanced diet for most healthy adults, despite longstanding concerns about cholesterol. In recent years, research has suggested that dietary cholesterol may have a smaller effect on blood cholesterol levels for many people than previously believed, though people with certain cardiovascular conditions should still check with a doctor about what’s right for them. Researchers also say eggs contain several nutrients associated with brain health, many of which are predominantly found in the yolk.

Choline: Eggs are among the best dietary sources of choline, which the body uses to synthesize acetylcholine, a neurotransmitter involved in memory and learning

Lutein and zeaxanthin: These antioxidants have been linked to improved cognitive performance and may help protect brain tissue from oxidative stress over time

Omega-3 fatty acids: Eggs contain small amounts of omega-3s, fats long associated with brain and cognitive health. Some enriched eggs contain more omega-3 fatty acids

Phospholipids: Found mostly in the yolk, these compounds help form the membranes surrounding brain cells and support communication between them

It’s important to note that this doesn’t mean you should start chowing down on eggs a day in isolation. Instead, the team said, you simply need to add them to your “overall healthy eating pattern.” 

“Research supports eggs as part of a healthy diet,” said Jisoo Oh, an associate professor of epidemiology at Loma Linda University School of Public Health and the study’s lead author. “Seventh-day Adventists do eat a healthier diet than the general public, and we want people to focus on overall health along with this knowledge about the benefits of eggs.”

This isn’t the only study to show the benefits of eggs, either. In January, Food & Wine reported on another study from the Rush Memory and Aging Project, which found that older adults who ate at least one egg per week had about a 47% lower rate of Alzheimer’s dementia than those who rarely ate eggs. That study also pointed to choline as a major benefit of eggs, giving you one more reason to order the scramble at your next visit to the diner. 

Reviewed by

Lauren Manaker MS, RDN, LD, CLEC: Lauren is an award-winning registered dietitian and three-time book author, with more than 22 years in the field.

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