Eggs are a rich source of choline, an important nutrient for health. One large egg provides approximately 125-169 mg of choline, mainly in the yolk. Two eggs can meet more than 50% of the body's daily choline requirement.
Experts say many people are unaware of choline and its function. Dr. Kelly Gonderman, Clinical Director at We Conquer Together Mental Health Center (USA), says: "Most people have never heard of choline, but it's crucial for memory, attention, and mood," according to the health news site Real Simple.
According to health coach Erin Clifford, Choline helps regulate mood and repair brain cells, thereby reducing anxiety. This substance is present in every cell in the body and is crucial for the brain, supporting the production of acetylcholine, a neurotransmitter that transmits signals from the brain to the body.
Nutrition expert Chacha Miller, founder of The Cardamom Nutrition Consulting Center (USA), says: Choline is an extremely important nutrient for the brain at all stages of life.
Eating eggs helps supplement the body's essential choline supply. Photo: AI
But what exactly does choline do to boost brain health?
According to expert Miller, numerous studies demonstrate the benefits of choline for the brain, from slowing cognitive decline to improving memory and mood. Research shows that higher choline intake is associated with better linguistic and visual memory, while lower choline levels are linked to brain aging.
Reduces depression. Dr. Gonderman said: Research involving more than 12,900 participants found that those with the highest choline intake had up to a 43% lower rate of depression, according to Real Simple.
Reducing anxiety. Expert Clifford cites research published in the journal Molecular Psychiatry , which analyzed data from 25 studies, showing that people with anxiety disorders have about 8% lower choline levels, especially in the prefrontal cortex, the part of the brain that helps control thoughts, emotions, and behavior. Consuming choline-rich foods or supplements may help reduce anxiety.
Dr. Eric Ciappio, a registered dietitian and senior manager of nutritional science at the Balchem Human Nutrition & Health Center (USA), explains: Choline promotes memory, mood, muscle control, and many other cellular functions.
How to add choline to your diet
Expert Miller notes that up to 90% of people are deficient in choline, and some are at risk of severe deficiency. Choline supplementation is especially important for those who avoid eggs and meat, as these are the main sources of choline in their diet.
Expert Clifford says: Choline is mainly found in eggs, beef, fish, milk, and chicken. In addition, choline is also found in soybeans, peanuts, and some vegetables such as broccoli.
Expert Miller recommends eating eggs regularly because they are one of the most accessible sources of choline. On average, an adult needs about 425-500 mg of choline per day, according to Real Simple.