Eggs are a rich source of choline, which is crucial for brain function. Choline aids in the production of acetylcholine - a neurotransmitter that is involved in memory, learning, and concentration. Research shows that over 90% of people do not consume enough choline, which can lead to poorer mental abilities and a higher risk of neurodegenerative diseases such as Alzheimer's and Parkinson's.

In addition to choline, eggs are rich in omega-3 fatty acids, which play a significant role in nervous system function and mood improvement. A study published in the American Journal of Clinical Nutrition showed that people who regularly consume omega-3 fatty acids perform better on cognitive ability tests.

Best combinations of eggs with other foods

• Eggs and avocado
  Avocado is an excellent source of healthy fats that help with the absorption of vitamins from eggs, such as vitamin D and vitamin K. Additionally, it contains potassium, which aids in nerve function and reduces stress.
  
  
• Eggs and whole grains
  Combining eggs with whole grain bread or oatmeal provides a perfect balance of proteins and carbohydrates. This results in a more stable blood sugar level, aiding in concentration and preventing sudden energy drops.
  
  
• Eggs and broccoli
  Broccoli contains sulforaphane, a compound that protects brain cells from damage. When combined with eggs, the absorption of vitamin K increases, which is crucial for brain function.
  
  
• Eggs and nuts
  Almonds, walnuts, and hazelnuts are rich in vitamin E, which helps slow down brain aging. Eggs provide additional proteins that aid in nerve regeneration.

How does the method of preparing eggs affect mental health?

The method of preparing eggs can affect the amount of nutrients absorbed by the body.

• Raw eggs are rich in nutrients, but they contain avidin, a protein that inhibits the absorption of biotin (vitamin B7), which is crucial for nerve health.
  
  
• Boiled eggs (soft or hard-boiled) retain most nutrients and are easily digestible.
  
  
• Fried eggs cooked in large amounts of oil can lose some nutrients and may contain trans fats, which are linked to impaired brain function.
  
  
• Omelet with vegetables is one of the recommended preparation methods as it combines beneficial proteins with vitamins from vegetables.

Eggs and sexual desire

Interestingly, eggs also affect sexual desire and energy. They contain zinc, which is essential for testosterone and dopamine production, hormones related to sexual arousal and motivation. A study from Indiana University showed that men and women with higher zinc levels in their bodies reported better sexual performance and higher life energy.

How many eggs are recommended to consume?

For a long time, it was believed that consuming too many eggs increases the risk of heart and cardiovascular diseases due to cholesterol. However, new research shows that eggs do not significantly affect bad (LDL) cholesterol but actually increase good (HDL) cholesterol. The American Heart Association recommends up to 7 eggs per week, and some studies suggest that even two eggs a day do not have a negative impact on the health of healthy adults.

Eggs are one of the most complete foods that can be included in the diet for better mental health, concentration, and mood. Their combination with healthy fats, whole grains, and vegetables can improve nutrient absorption and maximize their benefits. They can also positively impact sexual desire and overall energy.

So next time you prepare breakfast or lunch, think about which ingredients to combine with eggs - your brain will thank you ...