Egg whites are often seen as the healthier option, but growing research suggests the yolk may be especially important for brain health. Egg yolks are one of the best food sources of choline, a nutrient needed for memory, mood and cell repair. New findings link low choline levels to signs of faster brain aging.

Researchers found that people with lower choline in their blood also had higher levels of proteins tied to nerve damage and inflammation. These markers can appear earlier in life and are linked to a higher risk of cognitive decline later on. Similar low choline levels have also been found in brain tissue from people with neurodegenerative diseases.

Many adults do not get enough choline, in part because egg yolks have been avoided for years. Eggs, along with foods like beef, chicken, soybeans and liver, are key sources. Overall, the research supports eating whole, nutrient-dense foods, and for many people, keeping the yolk may be a simple way to better support brain health over time.