Everyone is looking for the miracle trick to remember a name or a lesson. But for nutrition specialists, the real difference lies on the plate.
In a review of foods considered “essential” for the brain, Doctor Liliana Papalia, from Favaloro University, recalls that a diet rich in key nutrients helps preserve the
memory and concentration.
Among these foods, an everyday product takes a central place:egg. Experts point out that eggs provide choline. It is a precursor of acetylcholine, a neurotransmitter directly linked to memory processes. They recommend incorporating it once or twice a week. Simple, inexpensive and versatile, the egg becomes a concrete support for a brain that remains alert.
Why the egg helps memory, according to specialists
According to the National Institutes of Health (NIH), choline, found mainly in egg yolk, is used by the brain to produce acetylcholine, a key chemical messenger for learning, attention and the formation of memories.
A sufficient intake of choline therefore promotes fluid communication between neurons, which supports daily memory performance.
Doctor Liliana Papalia recommends including eggs during the week, at a rate of approximately one to two servings.
A hard-boiled egg in a salad, a fried egg with vegetables or a small homemade tortilla is enough. The main thing is regularity, to provide the brain with a stable supply of useful nutrients without radically changing the entire diet.
Egg, global plate and SHIELD “memory shield”
Neurologist Rudolph E. Tanzi, co-founder of the McCance Center for Brain Health at Mass General Brigham, calls it a “shield against memory loss.”
He sums it up with the acronym SHIELD, which in French means: get enough sleep, manage stress, interact with others, exercise, learn new things and adopt a healthy diet.
In this last box, a Mediterranean-style meal where the egg rubs shoulders with vegetables, whole grains and olive oil creates a favorable environment.
The SHIELD method also emphasizes parameters that are often forgotten: sufficient sleep, regular physical activity, stable weight, control of blood pressure, cholesterol and blood sugar, but also smoking cessation and intellectual curiosity maintained for years.
In this context, the egg is not a magic wand. But rather a clever ingredient that reinforces a set of habits that are already protective for the brain.
Dietary mistakes that can sabotage the effect of the egg
In fact, the benefits of the egg quickly disappear if the rest of the menu shifts towards ultra-processed products. Doctor Liliana Papalia points out foods very rich in refined sugars, white flours, saturated fats, trans fats and salt, which promote generalized inflammation and oxidative stress also affecting the brain.
A low intake of fruits and vegetables leads to deficiencies in vitamins and minerals essential to neurons. For those who eat few eggs, legumes, whole grains, dried fruits and green vegetables offer other memory-protecting nutrients.