Eggs & Brain Health? The Latest Research Cracks It Wide Open

Written By Jennifer Ventrelle

If you’re busy coloring eggs this month… you might want to keep a few extra for yourself.

Research from the Rush Memory and Aging Project (hometown of the MIND diet!) found that older adults who ate 5-6 eggs per week had nearly a 30% lower risk of developing Alzheimer’s dementia compared to those who rarely ate eggs.

The Study

The Memory and Aging Project (MAP) at Rush University Medical Center in Chicago is a longitudinal study — meaning researchers have followed participants over a long period of time – since the 90s – to track changes in health, lifestyle, and brain function with aging. It’s like a living laboratory for understanding how lifestyle — including diet — can shape brain health over time. It’s one of the major reasons we know that what you eat, how you move, how socially connected you are, and how you manage chronic conditions all matter for brain health.

In this specific study from MAP, nearly 1,500 dementia-free older adults were given detailed food frequency questionnaires to assess eating patterns, including egg intake, over the previous year.

Egg consumption was categorized by frequency:

  • Less than 1 egg/week

  • 1-4 eggs/week

  • 5-6 eggs/week

  • 7 or more eggs/week

Participants were then followed for an average of 6 years and the researchers tracked who developed Alzheimer’s dementia during this time. People who ate 5-6 eggs per week had a 29% lower risk of developing Alzheimer’s dementia compared to those eating less than 1 egg per week. And this connection held strong even after accounting for things like age, sex, education, overall diet quality (yes, even MIND diet scores), and other lifestyle factors. No additional benefit was seen with eating more than 7 eggs per week, so no need to start building that backyard chicken coop just yet!

What Makes Eggs Brain-Friendly?

Eggs deliver powerful brain-supporting nutrients like:

  • Choline – Supports memory & brain cell communication

  • Lutein – An antioxidant found in brain tissue that protects against oxidative stress

  • Omega-3 fatty acids – Linked to lower inflammation and better cognitive function

How Does This Fit with the MIND Diet?

While the MIND Diet emphasizes plant-forward eating, it’s flexible, approachable, and real-life friendly. Eggs can absolutely fit in — especially as a source of high-quality protein & brain-friendly nutrients.

Eggs aren't magic on their own — but in the context of a balanced, brain-friendly MIND Plate, they’re an easy, affordable way to fuel your body & brain.

Here’s to brain food made simple. Your next breakfast just might be brain food.

Looking for more everyday brain-healthy recipes?
Check out our MIND Diet Recipe Bank here:
👉https://theofficialminddiet.com/recipe-banks 

Need more support?

Our 6-week MIND Diet On-Demand Program is designed to guide you step-by-step in building brain-healthy habits at your own pace.

Learn more here:

👉 https://theofficialminddiet.com/the-mind-diet-6-week-program-on-demand

What’s your favorite way to enjoy eggs?

Tag us @theofficialminddiet or reply — we’d love to see what’s on your plate!

Jennifer Ventrelle
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