• New Studies Show Eggs May Support Brain Health Over Time 
  Long-term studies suggest a link between regular egg consumption and better cognitive function in older adults, with benefits seen in both men and women—and those who consumed eggs starting in middle age. 

• Nutrients in Eggs Are Key for Healthy Aging 
  Eggs contribute choline, lutein + zeaxanthin, and high-quality protein—all of which are important for healthy aging, especially when included as part of a lifelong healthy diet. 

• Choline Intake Still Falls Short for Most Americans 
  Despite its importance for brain health, many Americans don’t get enough choline. Just two eggs at breakfast can provide  50-70% of daily needs, making eggs an easy and effective way to boost choline intake. 

Alzheimer’s disease impacts an estimated 6.9 million Americans, with cognitive impairment affecting millions more [1, 2]. Identification of lifestyle factors that can be modified to help maintain cognitive function during aging is of high interest for public health [3].  

Eggs have multiple dietary components that have been linked to brain health, such as lutein + zeaxanthin (carotenoids found in the yolk) and choline [4], and ongoing research is evaluating the potential benefits of eggs as part of a healthy diet during aging. 

There are only a few studies that have evaluated egg consumption over time and the relationship to cognitive function, with mixed findings, although these studies were relatively short in duration [3, 5, 6]. A recent analysis of data from the Rancho Bernardo Cohort, which followed community-dwelling men and women aged 60+ for more than 16 years, found a relationship between consumption of eggs and better performance on select measures of cognitive function in men [3]. A separate analysis evaluating data from this cohort found that in women, those who consumed more eggs per week had less decline in performance on select cognitive tests over a 4-year follow-up period [7]. 

Interestingly, when analyses were limited to participants younger than 60 years of age at enrollment, eating more eggs was related to better performance on most cognitive tests 16 years later. These data suggest that egg consumption in middle age may also be related to better cognitive performance later in life [3], which supports benefits of lifelong healthy eating. 

Recent data from the Rush Memory and Aging Cohort builds on these data, which for the first time, found a relationship between egg consumption and lower risk of Alzheimer’s dementia [8]. This relationship was driven by dietary choline, a nutrient that most Americans don’t get enough of, but is known to be important for brain health [9, 10]. 

Overall, while these new data do not establish a cause-and-effect relationship between egg consumption and measures of cognition, the findings strongly support that the nutrients in eggs can have a significant impact on the maintenance of brain health. Eggs have high quality protein, which aging adults need to consume more of [11], and provide a variety of nutrients to the diet, including choline, vitamin B₁₂, lutein + zeaxanthin (carotenoids found in the yolk), and vitamin D that can help maintain health. Eating two eggs at breakfast provides a strong start to your day with 12 grams of high-quality protein and 50-70% of your daily choline requirement. 

For recipe inspiration, check out these recipes that fit into a healthy diet. 

• Health professionals play an important role in guiding food and dietary supplement consumption before, during, and after pregnancy – especially during critical periods when infant brain development is sensitive to the availability of nutrients. 

• It is thus essential to emphasize the consumption of foods that provide protein, DHA, iron, folate, choline, zinc, vitamin B12, vitamin A, and vitamin D during these critical developmental periods. 

• Common misconceptions about the benefits of certain foods that offer these essential nutrients, such as eggs, can lead to underconsumption of these foods. 

Hot Topics in Primary Care: Early Life Nutrition and the Developing Brain 

While all macro- and micronutrients are essential for healthy babies, “The developing brain is sensitive to the availability of nutrients during critical periods of pregnancy and infancy, after which neurodevelopmental damage is irreversible [1].”  Foods with nutrients are important for health professionals to highlight before and during pregnancy.  Misconceptions about foods such as eggs and seafood might also be vital to address.  A recent Special Supplement on Hot Topics in Primary Care article, supported by the American Egg Board, summarized the critical role of nutrition during pregnancy on infant neurodevelopment for health professionals. 

Dr. Christifano and Registered Dietitian Lara Bennett highlight several nutrients that are important for a baby’s developing brain, including protein, DHA, iron, folate, iodine, choline, zinc, vitamin B₁₂, vitamin A, and vitamin D.  Food sources of these nutrients include animal-source foods (e.g., poultry, meat, fish, eggs, seafood, dairy foods, liver) and plant-source foods (e.g., tofu, beans, fortified grains, green leafy vegetables, dark chocolate, orange/red/green vegetables).  These foods are recommended to be emphasized as part of an overall healthy dietary pattern during pregnancy, which includes a variety of nutrient-rich fruits and vegetables, whole grains, beans, peas, lentils, and nuts. 

Eggs are one example of a food that contains several nutrients important for neurodevelopment.  In fact, eggs contain various amounts of all the nutrients recommended by the American Academy of Pediatrics for the growth of a baby’s brain [2].  New data show that these nutrients are more than the sum of their individual dietary components, with potential interactions of DHA, lutein + zeaxanthin, and choline on brain development [3, 4].  “Further, maternal egg intake alone is related to markers of fetal neurodevelopment in the third trimester [1, 3].”  These data illustrate the potential value of recommending food sources of nutrients instead of dietary supplements, because of the interaction of the dietary components in the food, which could impact the bioavailability of choline and lutein, for example [5, 6]. 

Despite authoritative recommendations that eggs can be part of healthy dietary patterns [7, 8], many Americans remain confused about the cholesterol content of eggs.  Survey data indicate that forty-two percent of new and expectant parents indicate “high cholesterol” is a barrier to eating more eggs [9].  These data are particularly alarming because of the incredible nutrition package eggs offer to children [10, 11].  Health professionals can help reassure parents that the evidence shows that when eggs are eaten within a healthy dietary pattern, egg consumption does not negatively impact blood cholesterol levels [12].   

Seafood is another “…food group that is nutrient dense and recommended in pregnancy by all major health agencies, but many women still report avoiding it while pregnant [1, 13]…patient-facing information tends to emphasize the risks of mercury consumption without also mentioning the benefits of seafood.”  Survey data indicate women desire more information about healthy seafood consumption during pregnancy, which like eggs, provides essential nutrients for healthy brain development [1]. 

Overall, health professionals play an important role for guiding food and dietary supplement consumption before, during, and after pregnancy, which can help “optimize the health of the next generation [1].”  As just one egg a day contributes ~33% of the choline requirement during pregnancy, eggs can be an easy addition to healthy dietary patterns that support early life nutrition. 

• The new study published in The Journal of Nutrition involving community-dwelling older adults in the United States, without apparent dementia, from the Rush Memory and Aging Project cohort, reported that weekly consumption of eggs (more than one egg per week) was associated with a 47% reduction in risk of developing Alzheimer’s dementia.¹   
• Dietary choline was the main driver of the relationship between eggs and lower risk of Alzheimer’s dementia — accounting for 39% of the association.¹   
• This is the first time a research study suggests an association between consuming eggs and Alzheimer’s dementia risk, and while this study doesn’t establish cause-and-effect (Alzheimer’s is a complex condition), these data highlight the potential of simple dietary interventions in supporting normal brain health.   
• These findings support that eggs are an important part of a healthy dietary pattern for the aging population. 

At a time where 1 in 10 Americans aged 45+ are currently dealing with subjective cognitive decline, there is growing interest in nutrition’s role in overall brain health.³ This important finding could not have come at a more important time. By 2030, the number of people 65 and older with Alzheimer’s disease may grow to a projected 12.7 million.⁴  

A groundbreaking study recently published in The Journal of Nutrition, involving community-dwelling older adults in the United States, without apparent dementia, from the Rush Memory and Aging Project cohort, reported that weekly consumption of eggs (more than one egg per week) was associated with a 47% reduction in risk of developing Alzheimer’s dementia.^1* The study included 1,024 older adults with an average age of 81.4 years.¹ Participants’ dietary habits were self-reported and other dietary factors were accounted for as part of the analysis.¹ Over an average follow-up period of 6.7 years, 280 participants (27.3%) in the study were diagnosed with Alzheimer’s dementia.¹  

Researchers reported that dietary choline was the main driver of the relationship between eggs and lower risk of Alzheimer’s dementia — accounting for 39% of the association.¹ Whole eggs, with most of their nutrients found in the egg yolk, are one of the most concentrated food sources of choline in the American diet and contribute other nutrients known for supporting brain health, including the omega-3 fatty acid DHA and lutein.^6,7 One large egg contains 150 milligrams of choline, providing 25% of the recommended daily value. 

This research builds on a previous study, which found even limited egg consumption (approximately one egg per week) was linked to a slower rate of memory decline compared to those who did not consume eggs.⁸ This is the first time a research study suggests an association between eating eggs and Alzheimer’s dementia risk, and it highlights the potential of simple dietary interventions in supporting normal brain health. 

 While these results are encouraging, there are limitations to consider. Alzheimer’s dementia is a complex disorder. These data show an association with reduced risk of Alzheimer’s dementia, but do not establish cause-effect. This study relied on self-reported dietary data from the participants, which could have included inherent errors. Further research is needed to confirm these relationships in other diverse populations. 

For more information about how eggs can support brain health at every age and stage, check out this article to learn more. 

* This research study was supported in part by funds from the American Egg Board’s Egg Nutrition Center.  

• Maternal intake of eggs and the nutrients found in eggs (choline, lutein/zeaxanthin, DHA) may have a synergistic association with fetal neurodevelopment, which suggests that eggs provide more nutritional value than just the sum of their parts.
• Since brain development is most rapid between conception and 24 months, pregnant women should be encouraged to include eggs in their diets.

“Brain development is most rapid during the first 1,000 days, from conception to age 24 months, and adequate nutrition is critical for this process.  Key nutrients include fat (particularly long-chain polyunsaturated fatty acids…), protein, iron, iodine, zinc, copper, choline, and the B vitamins.”¹ While there is significant evidence demonstrating a positive impact of single nutrients^2,3 there are no studies that have investigated the interaction of nutrients on fetal brain development.  A new study published in Nutritional Neuroscience found that maternal intake of eggs and nutrients found in eggs (i.e., choline, lutein/zeaxanthin, and docosahexaenoic acid (DHA)) have synergistic associations with fetal neurodevelopment, suggesting eggs are more than the sum of its parts.

This recent study conducted at the University of Kansas Medical Center was a secondary analysis of a randomized controlled trial evaluating the effect of different doses of DHA on fetal and infant brain developmen⁴.  Dietary data were collected to evaluate egg and nutrient intake during pregnancy, and measures of fetal neurodevelopment were assessed at 32 and 36 weeks gestation.  A significant interaction between maternal choline intake and lutein/zeaxanthin intake and fetal brain maturation was found at both 32 and 36 weeks gestation.  The interaction between choline intake, lutein/zeaxanthin intake, and DHA predicted brain maturation at 36 weeks, which suggests a synergistic impact.  Maternal egg intake also predicted measures of fetal neurodevelopment at both 32 and 36 weeks.  The authors conclude that egg consumption should be encouraged among pregnant women.²

Similar results were found in a previous study at the University of North Carolina. In this study, higher human milk choline and lutein levels, as well as higher choline and DHA levels, were associated with better recognition memory in 6-month old infants.³ In this secondary analysis of a larger study with exclusively breastfed infants, the authors concluded, “interactions between human milk nutrients appear important in predicting infant cognition, and there may be a benefit to specific nutrient combinations.”

Eggs provide various amounts of all of the nutrients listed by the American Academy of Pediatrics as essential for brain growth,⁵ including 12% Daily Value (DV) of high quality protein, 6% DV for zinc, 4% DV for iron, 25% DV for choline, 6% DV for folate, 20% DV for iodine, 8% DV for vitamin A, 6% DV for vitamin D, 6% DV for vitamin B₆, 20% DV for vitamin B₁₂, 18 mg α-linolenic acid (ALA), 29 mg docosahexaenoic acid (DHA), as well as 252 mcg lutein + zeaxanthin.⁶  Overall, we know these nutrients are individually linked to brain health, but growing evidence suggests there can be important interactions among key nutrients.^2,3,7  Intervention trials are needed to confirm findings for brain development, however, these new data support recommendations that include egg consumption by pregnant women and children.

For more information about the benefits of choline during pregnancy and beyond, check out this helpful handout about prenatal and infant health.

A recent study supported by the American Egg Board found that consuming even limited amounts of eggs (about 1 egg per week) was linked to slower memory decline later in life compared to consuming no eggs.²  While more investigations are needed to evaluate if higher egg consumption may have a stronger impact, these data support an important role for eggs as part of the diet for older adults.

This new study evaluated data from 470 participants 50 years and older in the Adventist Health Study-2 to examine if egg intake levels predict the rate of memory decline.  Egg consumption was divided into low (about half an egg), intermediate (half to 1 ½ eggs), and high (about two or more eggs).  The low egg intake group had the largest rate of memory decline over time, and while there was no difference detected at age 50 or 60, lower memory performance was observed at age 70 and 80.  Over time, the intermediate egg group had significantly lower rate of decline in memory performance compared to the low egg intake group.  In other words, even a very small amount of egg included in the diet (as little as ½ to 1 egg per week) was associated with a beneficial impact on memory.

This study is unique not only because it evaluated memory over time (instead of just one point in time), but also because it evaluated the impact of eggs alone, with adjustment for other foods in the diet.  More studies are needed to evaluate if higher egg consumption can have a stronger impact on maintaining cognitive function over time in aging adults.  Further, while the large number of participants in this cohort helps to establish relationships, intervention trials are needed to establish causality.

The American Heart Association recommends up to 2 eggs per day for healthy (normocholesterolemic) older adults within a healthy dietary pattern.³  Eggs have a unique nutrient package that may be especially beneficial to aging adults, who generally have lower calorie requirements but increased nutrient needs.⁴  Eggs are a good source of high-quality protein and an excellent source of vitamin B₁₂, as well as nutrients that are underconsumed by the entire population including choline (25% DV in a large egg) and vitamin D (6% DV in a large egg).  Finally, the 252 mcg lutein + zeaxanthin give the yolk its yellow color.  These carotenoids accumulate in the macula of the eye and have been associated with reduced risk of age-related macular degeneration.⁵ 

For ideas of how to incorporate eggs into a healthy diet, please see our recipe collection, including the heart-healthy recipes!

September is Healthy Aging Month! No matter your age, it’s never too late to take charge of your health. Throughout the decades, several nutrients become more and more crucial to maintain physical and cognitive health. Luckily, including eggs in the daily diet is a good way to consume these vital nutrients. In fact, the American Heart Association recently provided recommendations for how eggs can fit into a heart healthy diet, and while an egg a day is recommended for most adults, AHA recommends up to two eggs per day for healthy older adults. Not to mention that eggs are affordable and easy to prepare, making them a great staple for anyone. Below are some nutrients in eggs that are beneficial for aging.

1. Choline

More than 90% of Americans fail to take in the recommended amount choline,¹ and adults 71 and older  only consume about half the daily requirement.² The adequate intake for people over 19 years old is 550 mg/day for men and 425 mg/day for women.

Research has found that low concentrations of free choline in the blood is associated with poor cognitive performance in older adults.³ In other words, consuming the recommended amount of daily choline can have potential cognitive benefits for older adults. Fortunately, two large eggs contain about 300mg of choline, or more than half of the recommended daily intake.

2. Lutein and zeaxanthin

These two carotenoids are plant compounds that have been shown to improve eye health, as well as cognitive function in older adults. Lutein and zeaxanthin are selectively taken up into the macula – the central area at the back of the eye. There, they make up the macular pigment, which provides the central vision necessary for activities like reading and driving. Studies suggest that lutein consumption improves age-related macular degeneration.

In addition, several studies suggest that lutein-rich foods may prevent or delay cognitive decline in the elderly.⁴  Eggs have both lutein and zeaxanthin, and eating eggs regularly has been associated with improved cognitive performance in adults.⁵ It’s important to point out that the lutein is found in the yolk, so make sure to recommend eating the whole egg!

3. Protein

People over the age of 30 can lose 3-8% of muscle mass per year, and the rate of decline is even more significant after the age of 60. Not only are muscles important for exercise and physical activity, but they are also necessary for everyday tasks, like picking something up off the ground or opening a jar. In other words, maintaining muscle mass throughout the years helps you stay strong and healthy.

Eating enough protein is an important element of muscle mass with a minimum requirement of 0.8 grams per kilogram of body weight (or 0.36 per pound of body weight) each day. One large egg has 6 grams of high-quality protein and all 9 essential amino acids. Plus it’s easy to add to any meal since it cooks in minutes.

4. Vitamin D

Although many recognize calcium as a mineral essential to bone health, Vitamin D also plays a crucial role. Vitamin D contributes to bone formation and mineralization, and Vitamin D deficiency is associated with osteoporosis in seniors.⁶

The main source of Vitamin D is the sun, but absorption is limited based on time spent outdoors, skin tone and weather. Vitamin D isn’t naturally present in many foods, but two large eggs have about 12% of the daily value!

No matter the month, it’s always a good choice to add eggs to your diet. With their rich nutrient profile, ease of preparation and affordability, eggs are a go-to staple for everyone. Add a dozen eggs to your grocery list today to make the most of Healthy Aging Month!

Choline is an essential nutrient, meaning that we must consume adequate amounts in the diet to achieve optimal health. Unfortunately, most people do not consume enough choline. In fact, more than 90% of Americans (including approximately 90% of pregnant women) fail to meet the adequate intake.¹ The Dietary Guidelines Advisory Committee has classified choline as a nutrient that poses special challenges for Americans due to underconsumption and encouraged eggs for pregnant women, as a complementary food for babies and toddlers, and for pre-teens and adolescents.² Many foods offer choline in small amounts, however, only a few foods are significant choline sources.  Furthermore, most multivitamin supplements contain little, if any, choline. Fortunately, eggs are convenient, affordable, accessible, and an excellent source of choline.

Beginning in fetal development, Choline is critical to good health and remains essential throughout the lifespan. This nutrient is important in many ways.

• During pregnancy, choline helps the baby’s brain and spinal cord develop properly and supports brain health throughout life.
• Infants and young children need choline for continued brain development and health.
• Choline is part of a neurotransmitter called acetylcholine, which is important for muscle control, memory and mood.³
• Choline is also important for the support of membranes that surround your cells, the transportation of fats throughout the body and for liver health.
• New research is exploring how choline throughout life may have lasting effects on cognition and prevention of cognitive decline.⁴

HOW MUCH CHOLINE DO WE NEED?

The amount of choline an individual needs depends on many things, including age, gender and stage of life. Table 1 lists the current Adequate Intakes (AIs) for choline.³

WHAT FOODS HAVE CHOLINE?

People of all ages need adequate choline for good health, but very few consume enough through food and supplements. While many foods contain some choline, only a handful of foods are considered good or excellent sources. Fortunately, two large eggs (about 300mg of choline) contain more than half of the recommended intake for pregnant women and can help them meet their needs. The table below lists food sources of choline.²

CHOLINE & COGNITION

Choline plays a role in early brain development during pregnancy and infancy. There is evidence that infants exposed to higher levels of maternal choline (930 mg/day) during the third trimester have improved information processing speed, an indicator of cognitive function,^4,5 during the first year of life.

The American Medical Association (AMA) House of Delegates recommended the addition of choline to prenatal vitamins because of its essentiality in promoting cognitive development of the offspring.⁶ This recommendation from AMA highlights the increased recognition of choline as a nutrient of concern. The 2015-2020 Dietary Guidelines for Americans (DGAs) also list choline as a nutrient under consumed by most Americans. The DGAs recommend individuals shift to healthier eating patterns to help meet nutrient needs, including choline.⁷

Interested in more information about choline?

• Read: Choline –  The Underconsumed and Underappreciated Essential Nutrient
• Handout: Important Nutrients for Brain Health
• Watch: Brain Health
• Read: Research News – Choline, Lutein, and Cognition
• Watch: Jessica Ivey on WBRC Fox 6 News
• Recipe: Sweet and Savory Breakfast Bowl by Mary Ellen Phipps, RD
• Watch: Mind Your Eggs + Veggies: Nutrition for Cognitive Health webinar

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.

Try these nutrient-packed recipes:

• Quinoa Egg Muffins
• Shaka-Zoodles
• Mediterranean Vegetable Salad

Jessica Ivey, RDN, LDN, is a dietitian and chef with a passion for teaching people to eat healthy for a happy and delicious life. Jessica offers approachable healthy living tips, from fast recipes to meal prep guides and ways to enjoy exercise on her website, JessicaIveyRDN.com. Follow her on Facebook and Instagram.

Health is not just the absence of disease, but the presence of optimal wellness. Though nutritional guidance historically focused on preventing deficiency and toxicity from nutrients, today there is a growing interest in leveraging nutrients to improve the “healthspan,” or years of life in good health.

Time is of the essence to apply this to neuronutrition. According to the Alzheimer’s Association, the number of Americans living with Alzheimer’s dementia is expected to more than double by 2050 from today’s 5.7 million to nearly 14 million.1 Worldwide, today’s 50 million people with dementia will more than triple by 2050, according to the World Health Organization.2
Lutein and choline are among the most underconsumed and underappreciated nutrients emerging into the spotlight for brain health and cognition. Recent research highlights their potential
for preventing and improving cognitive decline.

Choline: For the Kids
According to 2013-14 NHANES data, U.S. adults are falling short on the recommended 550 mg/d choline: men average 402 mg/d and women average 278 mg/d.3 (Table 1) Choline is a de facto
essential nutrient because the small amount produced by the liver is not enough to meet the body’s needs, which includes the use of choline in regulating memory. New research suggests the
benefits of choline intake can be passed down two generations.

In exciting, first-of-its-kind animal research published in early 2019, when female animals consumed 5 mg/kg of choline during pregnancy and lactation, their offspring had fewer risk factors for Alzheimer’s disease, including reduced beta-amyloid accumulation, homocysteine, and pro-inflammatory gene expression.5 The study looked at two generations. The first generation only had exposure to choline in utero and during breastfeeding. They showed fewer cognitive deficits in old age compared to peers without any exposure to choline. What’s more, the second generation also enjoyed cognitive benefits.

The researchers found brain homocysteine levels went down in both generations, as did expression of 27 genes, including those that promote inflammation. While these findings are encouraging, the results need to be confirmed in well-designed human trials. Recent research in humans has shown that maternal choline intake benefits at least one generation. Caudill and colleagues tested 930 mg/d choline in the maternal diet during the third trimester, which resulted in improved infant information processing speed, aka reaction time, compared to the group with maternal intake at recommended levels (480 mg/d).6 Even in the 480 mg/d group, the infants with the longest exposure performed significantly better. Therefore, there seem to be benefits of increasing choline intake beyond current recommended levels and starting early.

TABLE 1: CHOLINE mg/d

Source: Institute of Medicine. Dietary reference intakes for vitamin C, vitamin E, selenium, and carotenoids. Washington, DC: The National Academies Press; 2000.

Seeing Lutein’s Impact on Brain Health through Novel Measures

Dietary Reference Intakes for lutein do not currently exist, though there is strong interest and rationale for developing them.7 Americans average 1-2 mg/d of lutein. For now, the best estimate we have from the body of scientific literature is that 6 mg/d may be an effective level of lutein to reduce the risk of age related macular degeneration (AMD). The evidence suggests that lutein is likely safe at long-term doses up to 20 mg/d. (Table 2) Long-term studies demonstrating the safety of doses are needed, though the daily intake from average food intake is generally safe.

Lutein accumulates in the human brain, and its neuroprotective role may be due to antioxidant activity, anti-inflammatory properties, and its role in stabilizing cell membranes. A 2019 randomized controlled trial examined the effects of lutein on brain function in a small group of older white men.8 After a year of taking 10 mg/d lutein, researchers found significantly increased brain connectivity. What was surprising is that rather than restoring “youth-like” brain activity, the older brains seemed to show enhanced connections between networks that are separated earlier in life. Their brains weren’t turning back the clock, they were just making better use of what they had.

TABLE 2: LUTEIN mg/d

Source: Ranard KM, et al. Dietary guidance for lutein: consideration for intake recommendations is scientifically supported. Eur J Nutr. 2017;56s:37-42. (Journal article) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5715043/

A late-2018 study in a small group of older adults found that better lutein status was associated with stronger white matter integrity in the brain.9White matter refers to the white myelin sheath protecting neurons and information transfer speed. This study’s findings adds to prior studies linking better lutein status to improved white matter integrity in areas of the brain that commonly experience age-related decline.

These new research studies add to our understanding of how lutein improves brain health.

Putting it on the Plate
Like we say in the trade, it’s not nutrition until you eat it. When thinking about putting choline and lutein on the plate, consider what’s realistic and can easily be made into delicious, nutritionally-balanced meals and snacks. For a look at the choline and lutein content in accessible, convenient, brain-boosting foods, check out Table 3. You’ll notice that some foods are strong in choline, others in lutein. Eggs are one of the only foods that provide both choline and lutein. All the foods fit into a diet for optimal brain health. More recently, it’s been shown that intermittent
fasting may help slow aging and extend lifespan. Studies conducted in mice show that fasted rodents live much longer than rodents who ate freely every day.⁵ These findings are complementary to human studies which show that fasting lowers several biomarkers for aging and cancer, which can help prolong lifespan.6 In a very recent study conducted
at Harvard University,7 fasting was shown to help keep certain cell components in a “youthful” state, which may in turn improve life expectancy.

TABLE 3

An article featured in Nutrition Today summarizes the peer-reviewed literature and discussions from the 2018 Choline Science Summit, a symposium with leaders on this topic from government, academic, industry, and nongovernmental associations.  As an essential nutrient, choline is important for various functions in the body, including liver, muscle, and brain health.  Recent human studies have found links between perinatal choline intake and cognitive benefits in infants, with some evidence of lasting benefit in school-aged children.  Of note, the average American, including many subpopulations like pregnant and lactating women, and vegetarians, do not meet the Adequate Intake for this essential nutrient (200-550 mg/day, depending on age and sex).

The good news is that simple shifts in food intake within a healthy dietary pattern can help people meet the AI for choline.  Foods like eggs (150 mg choline/large egg), beef (110 mg/3 oz bottom rounds steak), salmon (100 mg/3 oz), chicken broilers or fryers (100 mg/3 oz), Lima beans (90 mg/half cup), shitake mushrooms (60 mg/half cup), toasted wheat germ (50 mg/oz), milk (40 mg/cup), and Brussels sprouts (30 mg/half cup), for example, can provide choline in the diet.²  As synthesis within the liver is not adequate to meet needs, and dietary supplements provide less than 5% of dietary choline, it is important to incorporate a variety of choline-containing nutrient-rich foods into healthy dietary patterns.

Interested in more information about choline? Read “What To Know about Choline” and “Important Nutrients for Brain Health,” and watch Jessica Ivey on WBRC Fox 6 News.