Eating Eggs Could Be the Secret to Better Memory, Study Says

Everyone’s favorite breakfast staple does more than start your morning off right.

When it comes to our diet, we often hear about foods that are good for our bodies, but what about our brains? In addition to brain-healthy foods like leafy greens, fish, and dark chocolate, a recent study has shed light on yet another unexpected hero in the fight against cognitive decline: Eggs. Turns out, the versatile breakfast staple may hold the key to keeping our minds sharp as we age, influencing everything from memory to our ability to learn new things.

Study Findings

According to an August 2024 study in Nutrients , researchers found a compelling connection between egg consumption and cognitive function in older participants—particularly women. Those who enjoyed at least two to four eggs per week exhibited a slower decline in cognitive abilities over four years compared to those who avoided eggs. Frequent egg-eaters also scored higher in semantic memory and executive functioning, which translates to better memory recall, adaptability, and problem-solving skills.

Why Eggs Are Good for Brain Health

So, what makes eggs so special? For starters, they’re packed with nutrients that are crucial for brain health, including vitamins B6 and B12, folate, and choline. And, though it may be one of the least recognizable nutrients in that list, choline is actually a powerhouse for brain function. It plays a key role in producing acetylcholine, a neurotransmitter that’s vital for memory and learning. The recommended daily intake for choline is around 425 mg for women and just one large egg contains about 147 mg of choline, making it one of the best dietary sources available (organ mean, certain types of mushrooms, and soybeans are also great options).

Related: 7 Foods High in Choline, the Brain-Boosting Nutrient Most of Us Need More Of

That said, the benefits of eggs extend far beyond choline. They are also rich in carotenoids, including lutein and zeaxanthin, which play a large role in eye health. Emerging studies show these nutrients can also have a protective effect on brain cells, potentially lowering the risk of cognitive decline and slowing the progression of Alzheimer’s disease.

When it comes to aging, it’s always going to be essential to maintain a balanced diet and a healthy lifestyle. Regular exercise, mental stimulation, and social engagement are crucial components of cognitive health, but adding eggs to your plate is certainly a delicious way to give your brain a boost. So, whether you enjoy them scrambled , poached , or baked into a sweet treat (cake totally counts in our book!), know that eggs aren’t just a diet staple—they could be your brain's defense.

Related: 5 Types of Exercise That Boost Brain Health

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