Experts recommend eggs for cognitive and bone health in older adults

The nutritional benefits of eggs are highlighted as essential for healthy aging in a recent article by Health Digest.

As we age, it's common to experience more aches, gray hairs, and wrinkles—signs of a life well-lived. However, getting older also brings certain health concerns like heart disease, osteoporosis, and cognitive decline.

Maintaining a diet rich in fruits, vegetables, nuts, and whole grains can help support both physical and cognitive well-being, potentially preventing some age-related conditions. Including eggs in your diet is also beneficial, according to Elite Sports Dietician Tony Castillo, who spoke with Health Digest in an exclusive interview.

He emphasized that eggs provide essential nutrients that are crucial for healthy aging, including reducing the risk of cognitive decline and osteoporosis.

"Eggs are an excellent source of high-quality protein and vitamin B12, along with other nutrients that many Americans lack, such as choline (providing 25 per cent of the daily value in a large egg) and vitamin D (offering 6 per cent of the daily value in a large egg)," Castillo explained. 

Eggs support cognitive and bone health as you age If you've enjoyed eating eggs throughout your life, you might have unknowingly been supporting your cognitive health as you age. 

A 2018 review in the Journal of the American College of Nutrition highlighted that the choline and lutein in eggs contribute to brain development early on and could help prevent cognitive decline later in life. "Choline, a nutrient essential for cell structure and signaling, plays a vital role in maintaining health in older adults," explained Elite Sports Dietician Tony Castillo. 

A 2024 study published in Nutrients found that individuals who consumed eggs during middle age showed better cognitive function in their later years. Men over 60 who ate more eggs also performed better on memory tests 16 years later compared to those who ate fewer eggs. "Eggs are one of the few natural sources of vitamin D," Castillo noted. 

"Along with calcium, vitamin D is crucial for maintaining bone health, but many Americans fall short in their intake." Eggs also contain carotenoids that help preserve bone health. A 2021 study in the Journal of Mid-life Health found that older adults who ate more eggs had better bone density. Castillo added that older adults require more protein due to changes in protein metabolism.

"Eggs provide all essential amino acids in a highly digestible and bioavailable form, making them one of the highest-quality protein sources available," he said. 

Eggs don't increase cholesterol like was once thought Eggs used to have a bad reputation when concerns about cholesterol became more prominent. Since eggs are high in dietary cholesterol, it was once believed that they could raise blood cholesterol levels. However, the American Heart Association now advises that egg yolks aren't something to fear. The focus should be on avoiding foods high in saturated fat, sodium, and sugar, which are the real culprits in heart disease. 

Eggs, in fact, contain relatively low levels of saturated fat. If you're worried about heart disease as you age, there's no need to cut eggs out of your diet entirely. A 2020 study published in the Journal of the American Heart Association found that consuming the equivalent of half an egg per day didn't increase the risk of early death or death from heart disease.

In fact, a small amount of dietary cholesterol from eggs might even reduce the risk of early death. However, moderation is key—those who consumed more than 250 milligrams of cholesterol daily were found to have a higher risk of early death.