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FUEL YOUR BRAIN WITH NUTRIENT-RICH EGGS

by Jessica Ivey, RDN, LDN | Egg Nutrition Center | Jun 20, 2019
June is Alzheimer’s & Brain Awareness Month, making it the perfect time to consider the importance of brain health. With increased concern about brain diseases, researchers in the growing field of neuronutrition are examining how foods affect the health of our brains and scientists working on the 2020 Dietary Guidelines for Americans are evaluating how nutrition impacts neurocognitive health throughout the lifespan. Eggs are a key part of this research because they contain choline and lutein, two nutrients that are important for brain development, memory and learning.

Choline plays a critical role in brain development and health during fetal development and throughout the lifespan. In utero, choline helps the baby’s brain and spinal cord develop properly. Choline is an essential nutrient, meaning that our bodies can’t produce it in sufficient amounts so we have to get it in our diets.

Approximately 90% of Americans fall short of the recommended intake of choline,1 and intake declines with age. Adults age 71 and older consume on average about half their daily requirement of choline.2 Low concentrations of free choline in the blood have been associated with poor cognitive performance in older adults,3 indicating that a focus on increasing choline intake at this stage of life could have potential benefits.

Lutein is a carotenoid and is sometimes referred to as the “eye vitamin” due to its role in eye health. In addition to being good for your vision, higher brain and serum concentrations of lutein have been associated with better cognitive function in older adults.4

Eggs have both of these nutrients, and regular consumption of eggs has been associated with improved cognitive performance in adults.5 Be sure to enjoy the whole egg, including the yolk, where choline and lutein are found. Eggs are one of the best food sources of choline, with two large eggs providing about 300 mg of choline. Pair eggs with other nutritious foods, like vegetables and whole grains, to build balanced meals to fuel your body and brain.


The Egg Nutrition Center partnered with Jessica Ivey, RDN, LDN to write this blog post.

Rose AcreTM Recipe of the Month

Italian Sausage Breakfast Wraps

        
          
Ingredients:
  • 3/4 pound Italian turkey sausage links, casings removed 
  • 3/4 pound Italian turkey sausage links, casings removed
  • 1 small green pepper, finely chopped
  • 1 small onion, finely chopped
  • 1 medium tomato, chopped
  • 4 large eggs
  • 6 large egg whites1 cup chopped fresh spinach
  • 6 whole wheat tortillas (8 inches)1 cup shredded reduced-fat cheddar cheese
Instructions:
  1. In a large skillet, cook sausage, pepper, onion and tomato over medium heat until meat is no longer pink and vegetables are tender, breaking up sausage into crumbles; drain and return to pan.
  2. In a small bowl, whisk eggs and egg whites until blended. Add egg mixture to sausage. Cook and stir until eggs are thickened and no liquid egg remains. Add spinach; cook and stir just until wilted.
  3. Spoon 3/4 cup egg mixture across center of each tortilla; top with about 2 tablespoons cheese. Fold bottom and sides of tortilla over filling and roll up.

"This is the day which the Lord has made, Let us rejoice and be glad in it." Psalms 118:24

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