Consuming more than one egg per week is linked to a 47% reduced risk of Alzheimer's - Photo: Getty
While there's no guaranteed way to prevent Alzheimer's, researchers are continually investigating whether certain diets or foods can help reduce your risk of developing the disease.
Egg yolks help prevent Alzheimer's
To determine whether egg consumption was linked to any effects on Alzheimer's disease, the researchers used data from the Rush Memory and Aging project, which uses food frequency questionnaires to track how often participants ate eggs. The study included data from 1,024 adults.
The researchers then focused on a specific nutrient found in egg yolks — choline — that has been linked to brain health.
During a median follow-up of 6.7 years, 280 participants (27.3%) were clinically diagnosed with Alzheimer's dementia. The analysis found that consuming more than one egg per week was associated with a 47% reduction in the risk of Alzheimer's. Thirty-nine percent of the total effect of eggs on Alzheimer's disease was attributable to dietary choline.
This study builds on findings from a previous study, which found that even limited egg consumption (about 1 egg/week) was associated with slower rates of memory decline than eating few, or no, eggs.
“The study doesn’t prove the mechanism of this effect, but we do know that some components of the egg diet are good for the brain,” said Gary Small, professor and chair of psychiatry at Hackensack Meridian School of Medicine. Small was not involved in the study.
“Choline aids in the synthesis and release of neurotransmitters important for storing memories. Omega-3 fats reduce brain inflammation that contributes to neurodegeneration, and lutein reduces age-related oxidative stress that can cause brain cell wear and tear,” he adds.
Choline plays an important role in health
Choline is a nutrient that plays an important role in maintaining overall health, especially brain function. Because of its similar properties and benefits, choline is often grouped with B vitamins.
One of the richest and most accessible sources of choline is egg yolks. Choline contributes to the synthesis of acetylcholine, an essential neurotransmitter for memory, mood, and muscle control. Therefore, ensuring adequate choline intake may support cognitive function and prevent certain neurological disorders.
One large egg provides 169 milligrams of choline. According to the National Institutes of Health (NIH), the recommended adequate intake of choline is 550 mg/day for adult men and 425 mg/day for non-pregnant and non-lactating women.
"Eating two eggs a day will meet recommendations for choline and other nutrients important for brain health," said Taylor Wallace, PhD, an adjunct professor of nutrition at Tufts University in Massachusetts.
“This level has been shown to be safe in clinical studies, even in people with diabetes and those at risk or already suffering from cardiometabolic syndrome,” he added.
To get the most brain-health benefits from eggs, eat the yolk for choline and add vegetables for a well-rounded diet. While dietary choices are important for brain health, other factors are just as important, Small says.
“In addition to a nutritious diet, regular exercise and stress management are essential for healthy aging,” he says. “A brisk daily walk can reduce the risk of Alzheimer’s, as can 10 minutes of daily meditation. Mental exercises such as conversations, games, puzzles and reading keep our minds strong and our memories sharp.”
Source: https://tuoitre.vn/an-phan-nay-cua-trung-de-ngan-ngua-benh-alzheimer-20240627221509857.htm
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