Reduce dementia risk and lose weight by eating one common breakfast food many have cut out

Health gurus are urging the nation to re-embrace a traditional breakfast hero, the egg, for its potential to fend off serious conditions such as dementia.

Once shunned due to health scares and changing diet fads, the egg is now being praised for its array of health benefits, including aiding weight loss and providing essential Vitamin B12, in addition to reducing the risk of dementia.

The egg's standing took a hit with salmonella concerns from 2015 to 2019 and the rise of plant-based breakfast alternatives. However, eggs are a powerhouse of vital nutrients, proteins, and vitamins, acclaimed for their role in promoting fullness and supporting weight management.

In a dramatic U-turn nearly two decades ago, health chiefs lifted the previous advice that suggested limiting egg intake to three weekly, following evidence that egg yolk cholesterol doesn't harm blood cholesterol levels, as reported by the Mirror.

Speaking to The Times, esteemed nutrition therapist Ian Marber highlighted: "Eggs are a good source of protein, which fills you up, and contain amino acids, omega 3 fatty acids, vitamins D and B12. They are also naturally good sources of choline, which is needed for transmission of nerve signals, and lutein and zeaxanthin that help protect our eyes as we age."

A groundbreaking study from China, involving a staggering nearly half a million participants, has revealed that an egg a day could keep heart disease and strokes at bay. Prof Nita Forouhi of the University of Cambridge weighed in, asserting: "The take-home message of this research from a large study from China is that at the very least up to one egg a day is not linked with raised cardiovascular risk, and at best up to one egg a day may even have health benefits."

Eggs, known for being low in the saturated fats typically linked to increased risk of heart disease, are celebrated as nutrient powerhouses. They're packed with essential vitamins such as A, D, B, and B12, and contain lutein and zeaxanthin, nutrients famed for their role in protecting against age-related eye disorders, according to GloucestershireLive.

Dr Frankie Phillips from the British Dietetic Association offers reassurance for those worried about egg consumption: "One - even two - a day is absolutely fine," she says. "People shouldn't be frightened of eating too many eggs."

As we age, the need for protein becomes more crucial, and Dr Federica Amati, speaking on the Zoe podcast, suggests that dietary adjustments made at 40 can have a profound impact on our health trajectory.

The nutrition expert highlighted the challenges of ageing on the body's ability to process nutrients, stating: "Typically, we become more insulin resistant. And insulin is this hormone, which is really important for the uptake of all nutrients into cells, which is why there's a recommendation for more protein for older adults. Now, what I will say is this increase is minimal. We're talking about from 0.83 g per kilogram of body weight, maybe up to 1 g per kilogram with older people."

She also stressed the critical role of proper diet and hydration in maintaining the health of the elderly, adding: "If they become malnourished, if they become dehydrated, it's a much more severe effect. So make sure that every meal opportunity for the older person in your life, if that's you has a really good source of plant protein in it, or perhaps it's eggs every now and then or perhaps it's oily fish, but really embracing nutrient dense foods, making like these really delicious soups and stews with beans and lentils and whole grains and making the most of these foods that we know are brilliant at nourishing us and they are naturally hydrating, can really help someone's quality of life."