Are Eggs Nature’s Brain Food? What Science Says About Child Development

When it comes to nutrition in pregnancy and early childhood, advice can often feel overwhelming. Even confident parents can find messages around what babies and children “should” be eating contradictory or constantly changing.

My own background is in childcare, early years and child development, which meant I felt fairly relaxed about pregnancy, baby and toddler nutrition. It was a world I knew well. That said, working in this space also showed me just how quickly guidance can evolve as new research emerges. It’s exciting that we’re learning more about how nutrition supports development — but it can also add pressure, especially for parents who really want to get things right.

One question gaining attention is whether eggs could be considered a natural “brain food” — and what the science actually says.

Why brain development starts earlier than many parents realise

Brain development doesn’t begin at birth. It starts during pregnancy and continues rapidly throughout early childhood, with further development into adolescence. Research highlights key “windows of opportunity” during which nutrition plays an especially important role in how the brain forms and functions.

A research review published in Nutrition Bulletin explains that these windows rely on specific nutrients to support brain development. The study’s author, Dr Emma Derbyshire, highlights nutrients including protein, choline, folate, iodine, and vitamins A, B12 and D — all of which are naturally found in eggs.

While parents tend to be highly aware of nutrition during pregnancy and babyhood, that focus can fade slightly once children are eating “normally”. In reality, nutrition continues to matter well beyond the toddler years — even if children themselves aren’t always enthusiastic about variety. That’s where realistic expectations and confidence can really help.

The nutrients the brain needs — and why balance matters

Brain development doesn’t depend on a single “super nutrient”. Instead, it relies on a combination of nutrients working together.

As Dr Emma Derbyshire explains, “key nutrients for the brain, such as DHA, choline and folate, often do not work in isolation, which is why the combination naturally found in eggs is so powerful.”

I find this message reassuring. Rather than focusing on every single meal, looking at a child’s diet over the course of a week can take a lot of pressure off. Trying to fit every food group into every day can quickly make mealtimes stressful — and feeding should ideally be a positive experience for everyone.

Why eggs stand out as a natural source of brain-supporting nutrients

Eggs are particularly interesting because they naturally contain many of the nutrients the brain needs, all in one simple food. Alongside protein, they provide key micronutrients including choline, folate and vitamins A, B12 and D.

Choline plays a vital role in brain development, and eggs are one of the richest natural sources. Research suggests the choline found in eggs is also especially well absorbed by the body compared with some supplements.

From a practical family point of view, eggs are also a reliable staple. They’re affordable, versatile and easy to prepare. In our house, scrambled eggs and eggy soldiers are firm favourites — especially for breakfast — and they’re filling enough to keep children going through busy mornings.

Eggs during pregnancy: what parents-to-be should know

The Nutrition Bulletin review highlights that many women of childbearing age consume less choline than recommended, despite its importance for foetal brain development. One analysis included in the review found that egg intake during pregnancy was positively associated with markers of brain maturation later in pregnancy.

Dr Derbyshire notes that two eggs can provide over half of the recommended daily intake of choline, making them a helpful and accessible choice.

That said, this isn’t about perfection. If I were advising a pregnant friend, I’d focus on doing the best you can, making small consistent choices, and looking at diet over the week rather than day by day. Big overhauls rarely last — especially when good intentions are derailed by tiredness or the odd chocolate egg.

Beyond babyhood: eggs for children and adolescents

Nutrition doesn’t stop mattering once children start school. In fact, many schools and sports settings actively talk to children about healthy eating, energy levels and concentration.

The research review published in Nutrition Bulletin suggests that egg consumption in early life may offer potential benefits for neurodevelopment, motor development and later academic performance. Brain development continues throughout childhood and adolescence, and nutrition plays a role in supporting learning, memory and cognitive function.

With packed lunches, busy schedules and after-school sports, eggs can be a practical option for supporting growing, active bodies.

How to include eggs at different stages of family life

Eggs in pregnancy

In the UK, the NHS advises British Lion eggs can be eaten safely runny or lightly cooked during pregnancy. Scrambled eggs, omelettes, eggs on toast or adding soft-boiled or poached eggs to meals are all simple options for quick meals.

Introducing eggs

Eggs can be introduced as soon as you start your baby on solids, and if they carry the British Lion mark they are safe for baby to eat runny or softly cooked from around six months. Mashed egg, omelette strips or mixing egg with vegetables your baby already enjoys can work well. In fact, current advice is not to delay introducing potential allergens like eggs as that may be counter-productive to creating tolerance – for full advice see the NHS website.

 

Eggs for toddlers, children and teens

For older children, eggs are flexible and familiar — scrambled eggs, frittatas, eggy bread, wraps or adding eggs into family meals like topping noodle dishes or adding to fried rice. They’re especially useful for active children who need filling foods.

So… are eggs really “nature’s brain food”?

Eggs aren’t a miracle cure, and they don’t need to be eaten in large quantities to be beneficial. However, research suggests they are a helpful, evidence-supported food that can contribute valuable nutrients during key stages of brain development.

I’m genuinely reassured by this, and it’s certainly made me think more about the small, realistic ways we can continue to include eggs in our family’s diet as our children grow — without pressure, perfectionism or overthinking it.