Dr. Dale Bredesen, a neurologist who has treated thousands of patients with cognitive decline, told The Epoch Times that nutrition is emerging as a key factor to help with Alzheimer’s Disease, both in prevention and in slowing progression.
One part of his approach might surprise you: the humble egg.
Many studies have shown the egg’s effect on Alzheimer’s.
Why Eggs Matter
A
study published in The Journal of Nutrition found that eating more than one egg per week was associated with a 47 percent lower risk of developing Alzheimer’s, compared with eating eggs less than once a month or not at all. Egg intake has also been
associated with better performance on tests measuring the brain areas involved in planning, focus, and decision-making.
“The link is biologically plausible,” Chantelle van der Merwe, a registered dietitian, told The Epoch Times.
Eggs provide several nutrients that the brain depends on. One of the most important is choline. “Choline is the precursor for acetylcholine, which is the most important neurotransmitter for memory,” Bredesen said.
Eggs also contain antioxidants such as lutein, which help protect brain cells from damage, and omega-3 fatty acids, which support brain structure and help regulate inflammation.
There is also evidence that people with Alzheimer’s disease have a shortage of both choline and DHA, a type of omega-3 fat, in the brain. Eggs are one of the few foods that contain both, and the two nutrients have been shown to work better together than alone.
The Choline Gap
Around 39 percent of the reduced Alzheimer’s risk associated with egg intake is explained by choline alone, making it an important nutrient to look at more closely.
Most people eating a standard Western diet fall well short of what they need. The recommended intake is around 425 mg per day for women and 550 mg per day for men. One egg contains roughly 150 mg of choline, making it one of the most concentrated dietary sources.
Choline does not just support neurotransmitter production. It helps maintain the structural integrity of brain cell membranes, contributes to myelin formation, the protective coating around nerve fibers. It also affects how genes involved in memory, learning, and thinking are switched on and off, influencing long-term brain function.
In short, choline is involved in almost every aspect of how brain cells are built, maintained, and communicate, van der Merwe said.
The body can produce only small amounts of choline and omega-3 fatty acids on its own, meaning most of what the brain needs must come from the diet. Egg yolks are one of the richest dietary sources of choline, alongside meat, chicken, fish, and dairy, with smaller amounts found in plant-based foods.
The Bigger Picture
Bredesen places eggs within a broader nutritional framework. He said metabolic syndrome is one of the common contributors to Alzheimer’s disease.
“There are 100 million Americans with metabolic syndrome, and this is indeed related to nutrition,” Bredesen said. “It is often driven by the standard American lifestyle, including a high-carb, pro-inflammatory diet, physical inactivity, and stress.”
In clinical practice, he has observed that patients who adopt a nutritious diet—a plant-rich, mildly ketogenic diet—tend to improve most rapidly and completely. Eggs fit naturally into that approach: nutrient-dense, easy to prepare, and practical for older adults to eat regularly.
“Optimal nutrition is important in both prevention and optimal treatment of patients with cognitive decline,” Bredesen added.
Brain Boosting Savory Bake
A recipe van der Merwe often shares with her patients to increase their choline intake is Savory Gem Squash Bake with Cottage Cheese and Sun-Dried Tomatoes.
Beyond the cognitive benefits of eggs, gem squash provides slow-release carbohydrates, helping to stabilize blood sugar and support steady cognitive energy, rather than the spikes and crashes associated with refined carbohydrates.
Cottage cheese adds a protein base, supplying amino acids needed for neurotransmitter production. Garlic and onions contribute sulfur compounds that help reduce oxidative stress, relevant to brain aging. Herbs such as oregano and basil add polyphenols, which have neuroprotective properties.
Savory Gem Squash Bake With Cottage Cheese and Sun-Dried Tomatoes
Prep Time: 40 minutes
Cook Time: 25 to 30 minutes
Sit Time: 10 minutes
Serves: 4 to 6
Ingredients
- 4 to 5 gem squash, halved and deseeded
- 1 small onion, finely chopped
- 1 clove garlic, crushed
- 1/4 cup sun-dried tomatoes, chopped
- 1 cup cottage cheese
- 5 whole eggs
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1/2 teaspoon smoked paprika
- Salt and black pepper, to taste
Instructions
- Boil or steam the gem squash until soft (about 20 to 25 minutes). Scoop out the flesh and lightly mash, keeping some texture.
- Lightly sauté the onion and garlic, then add the sun-dried tomatoes and cook briefly to release flavor.
- In a large bowl, combine the mashed gem squash, sautéed mixture, cottage cheese, eggs, herbs, spices, and any optional extras. Mix until well combined. The mixture should be thick but spoonable.
- Transfer into a baking dish and bake at 350 F for 25 to 30 minutes, until set in the center and lightly golden on top.
- Allow to rest for five to 10 minutes before slicing, as this helps it hold its shape.
Serve with a simple cucumber-and-tomato salad, and optionally add grilled chicken or fish for extra protein or an omega-3 boost.
