Teens should top up brain nutrients with eggs, says dietitian, as new study confirms that eating eggs leads to superior diets
As teens across the UK get their heads down for revision, a new study reveals that eggs could be the secret ingredient for unscrambling tired brains.
The study, published in The Journal of Nutrition[1], analysed the diets of more than 3600 American teens, aged 14-17 years, and divided them into three groups based on how often they ate egg dishes, such as scrambled eggs or omelettes.
The researchers then tested the overall quality of the diets by comparing average nutrient intakes with recommendations.
Teens who ate the most egg dishes had the best diets for several vital nutrients known to support brain function, such as choline, DHA (an omega-3 fat), iron, vitamin B2 and magnesium. Protein intakes were also higher when eggs were eaten – a benefit for staying alert during revision as high protein foods are better than carbs for cognitive performance[2].
Dietitian, Dr Carrie Ruxton, says: “Eggs provide a unique combination of 13 different vitamins and minerals making them one of the most nutritious and affordable foods around.
“In particular, they are an excellent source of choline, a little-known nutrient which has been linked to better academic achievement in a study of teenagers[3]. Experts believe that choline is vital for brain development because it’s used by the body to make acetylcholine, a neurotransmitter involved in attention, memory, and learning.”
UK teens often lack important nutrients for brain development and function, says Dr Ruxton: “The latest National Diet and Nutrition Survey reports that nearly half of 11–18-year-old girls don’t get enough iron or magnesium in the diet while a third are low in vitamin B2. Boys are also low in magnesium, potassium and vitamin A.
“Starting the day with an omelette or fried egg on wholegrain bread is a delicious way for teens to top up on brain health nutrients before they start their revision. Just two eggs provide half of the choline recommendation”.
How nutrients support revision
- Choline – the memory nutrient. As well as being essential for making neurotransmitters, choline supports hippocampal development which forms new memories and supporting recall.
- DHA (docosahexaenoic acid) – the processing nutrient. Major structural fat in brain cell membranes, making them more fluid. Boosts signal transmission across the brain helping to speed up processing.
- Iron – the focus nutrient. Essential for oxygen transport to the brain via haemoglobin. Also needed to make dopamine which drives motivation and attention.
- Vitamin B2 (riboflavin) – the energy nutrient. Supports ATP generation in brain cells helping to fuel their activity.
- Magnesium – the anti-stress nutrient. Helps to calm the stress response and promote sleep quality.
