The One Food People Over 50 Should Eat Every Day, According to an Endocrinologist
One food that is often misunderstood is eggs. “Eggs get more unwarranted criticism than almost any other everyday food,” says Dr. David Ahn, MD, an endocrinologist specializing in diabetes and metabolism and the Chief of Diabetes Services at Hoag.
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What about eating two or three eggs a day? Unless you have hypertension and as long as the rest of your diet is low in saturated fat, it’s likely still okay. According to a 2025 scientific study published in Proceedings of the NutritionSociety, eating two eggs a day didn’t raise LDL cholesterol as long as one’s overall diet was low in saturated fat.
There are several ways that eating eggs regularly supports healthy aging. Dr. Ahn says that one reason is that they help keep blood sugar levels steady. “Eggs check all the ‘it food’ boxes. They’re low in carbs, rich in protein and a good source of beneficial fats. This means that, on their own, they can help increase satiety, or the sensation of fullness, while maintaining steady blood sugar levels,” he says.
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Eggs also contain several nutrients that support brain health. Dr. Ahn explains that they’re one of the top sources of choline, a nutrient your brain uses to build healthy cells and make acetylcholine, a key memory neurotransmitter. “People who get enough choline tend to do better on cognitive tests as they age. So while no single food can prevent dementia, eggs can absolutely support long-term brain health,” he says.
As you can see, eggs contain a wealth of nutritional benefits that are especially supportive when it comes to healthy aging. This relatively inexpensive food is super versatile too. Besides being a breakfast staple, you can incorporate a hard-boiled egg into salads or soups, scramble one into rice-based dishes or bake egg muffins to have on hand for a nutrient-rich snack.
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Sources:
Dr. David Ahn, MD, endocrinologist specializing in diabetes and metabolism and the Chief of Diabetes Services at HoagDrouin-Chartier, J.P., Chen, S., Li, Y., et al. (2020). Egg consumption and risk of cardiovascular disease: three large prospective US cohort studies, systematic review, and updated meta-analysis.BMJ. 368:m513. doi: 10.1136/bmj.m513Hill, A.M., Coates, A.M., Yandell, C., et al. (2025). Eggs do not raise blood cholesterol: results of a randomised controlled trial. Proceedings of the Nutrition Society. Volume 84 Issue OCE1Mott, M., Zhou, X., Bradlee, M. L., et al. (2023). Egg Intake Is Associated with Lower Risks of Impaired Fasting Glucose and High Blood Pressure in Framingham Offspring Study Adults. Nutrients. 15(3):507Liu, D., Niu, Y., Yan, H., et al. (2025). The association of dietary choline intakes with cognitive functioning among the older people in underdeveloped regions: findings from the NCDFaC study.Nutrition Journal. 24:148. doi: 10.1186/s12937-025-01120-wFigueiredo, I., Farinha, C., Barreto, P., et al. (2024). Nutritional Genomics: Implications for Age-Related Macular Degeneration. Nutrients. 16(23):4124Hence then, the article about the one food an endocrinologist is begging people over 50 to add to their diet was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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