Whether you’re setting out to strength train, lose weight, eat a nutritious diet or support your brain health in 2025, eggs are an excellent dietary choice to fuel your resolutions. Read on to discover how eggs fit into three 2025 nutrition trends.
Rising Focus on Anti-Inflammatory Diets
Anti-inflammatory diets, like Dietary Approaches to Stop Hypertension (DASH) or the Mediterranean diet, prioritize consuming nutrient-dense foods that can help reduce inflammation. The good news is the American Heart Association evaluated several popular diets and found that a few align with its previously outlined criteria for heart healthy diets, including some that are considered anti-inflammatory.
According to the American Heart Association1, eggs can be included as part of a heart-healthy diet for healthy adults. In addition to high-quality protein and all nine essential amino acids, eggs are also an excellent source of vitamin B12, biotin, iodine, selenium and choline.
As a nutrient-dense food with high-quality protein, eggs are an excellent addition to the healthy dietary patterns recommended within the Dietary Guidelines for Americans and the AHA.
Seeking High-Protein Ingredients
Are you looking to power up with protein this year? Look no further than eggs, an all-around complete protein! Not all proteins are created equal as the amino acid composition of a protein determines the quality of different types.
One large egg contains six grams of protein for only 70 calories, plus a combination of amino acids, some which are called essential because the human body needs them from diet, but it can’t synthesize them.
Don’t be afraid to eat the yolk! Nearly half of an egg’s protein and most of its vitamins and minerals are found in the yolk.
Prioritizing Cognitive Health
By 2030, one in five Americans will be aged 65 and older. When keeping brain health top-of-mind, don’t forget about eggs!
A study from The Journal of Nutrition reported that weekly consumption of eggs (more than one egg per week) was associated with a 47% reduction in risk in developing Alzheimer’s dementia. Researchers reported that dietary choline was the main driver between eggs and the lower risk of Alzheimer’s dementia. Eggs remain one of the most concentrated food sources of choline in the American diet with 150 milligrams in one large egg, 25% of the recommended daily value. Eggs also contribute other nutrients that support brain health like omega-3 fatty acid DHA and lutein.
While this study doesn’t establish cause and effect, it highlights the potential of simple dietary interventions in supporting normal brain health and supports that eggs are an important part of a healthy dietary pattern.
How will you incorporate eggs into your diet in 2025? For inspiration, check out these five recipes that fit into a heart-healthy diet.
References
1. Carson JAS, et al. Circulation, 2019;141(3):e39-e53. 2. Fernandez, M.L., Supplement to the Journal of Family Practice, 2022
