Eggs

Eggs consumed by centenarians over age 65 (e.g., Emma Morano ate 3 eggs/day) and may support muscle mass preservation in older adults

Why It Matters for Longevity

Eggs consumed by centenarians over age 65 (e.g., Emma Morano ate 3 eggs/day) and may support muscle mass preservation in older adults Complete protein with all essential amino acids; rich in B vitamins, choline, and fat-soluble vitamins. Eggs are generally avoided in the Longevity Diet but may be added in small amounts in people over 65 to prevent weight and muscle loss Animal protein raises IGF-1; acceptable trade-off in elderly at risk of sarcopenia. Source of vitamin B12 (0.6 mcg per large hard-boiled, 10% DV), folate, iron, vitamin A, and vitamin D (41 IU per large — found in yolk) Egg yolk is a concentrated source of fat-soluble vitamins A and D and B12. Egg consumption not associated with increased cardiovascular risk in healthy adults; choline content supports muscle protein synthesis in older adults (PubMed) Leucine-rich complete proteins like eggs stimulate muscle protein synthesis; beneficial for preventing sarcopenia after age 65 (PubMed)

How to Use It

Pairs well with vegetables, olive oil, herbs. Use as a egg in your daily meals according to the Longevity Diet guidelines.

What to Pair It With

Synergies

• Fish (complement): Both recommended animal proteins for those over 65 or losing muscle mass - Legumes (antagonism): Legumes are preferred protein source earlier in life; eggs introduced only in old age as exception - Vegetables (synergy): Fat in egg yolk improves absorption of fat-soluble vitamins (A, K, E) from vegetables

Flavor Profile

Taste: rich, savory, mild. Aroma: neutral when fresh, sulfurous when cooked. Texture: firm white, creamy yolk. Category: protein.

The Science

• PubMed: Egg consumption not associated with increased cardiovascular risk in healthy adults; choline content supports muscle protein synthesis in older adults - PubMed: Leucine-rich complete proteins like eggs stimulate muscle protein synthesis; beneficial for preventing sarcopenia after age 65 - Book claim (medium confidence): Eggs consumed by centenarians over age 65 (e.g., Emma Morano ate 3 eggs/day) and may support muscle mass preservation in - Book claim (medium confidence): Eggs are generally avoided in the Longevity Diet but may be added in small amounts in people over 65 to prevent weight a

Key Nutrients