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you may have heard Egg whites are the healthiest way to eat eggs. However, there is controversy over eating whole eggs. Yes, we are talking about egg yolks.
The yellow core of a sunny-side-up egg contains a treasure trove of nutrients. One of the nutrients in egg yolks, choline, is most fascinating to brain researchers. In a new study published in the journal aging and diseaseScientists have found that low levels of choline, a nutrient in the B vitamin complex, are linked to faster brain aging.
These findings raise many questions about the potential impact of this nutrient on brain health. It may also help end the stigma surrounding egg yolks in the health community.
Link between choline and brain aging
In the study, researchers examined several biomarkers in 30 people in their early to mid-30s. Based on body mass index, 15 people met the criteria for obesity and 15 were considered healthy. Researchers noticed that obese people had less choline circulating in their bodies compared to non-obese people.
Another observation was more inflammation and higher levels of a blood protein called neurofilament. When this protein appears in high amounts, it’s usually a sign of damage to brain cells.
These sound like two different problems in obesity. But scientists have discovered that there may be a relationship between choline and neurofilament light. Specifically, they observed that low choline was associated with high levels of blood protein.
Could this actually increase the risk of brain damage? The study only found a link between choline and neurofilament light. But when researchers looked at the brains of people who died from mild cognitive impairment or Alzheimer’s disease, they found a common pattern. The brains of deceased individuals showed low choline levels.
The researchers say the findings suggest that low levels of choline may be linked in part to cognitive diseases such as dementia. “Monitoring these markers in early adulthood may help assess future risk of Alzheimer’s disease in obese people,” they wrote in the study.
How does choline help brain health?
You might think it’s an exaggeration to say that choline can save your brain. The authors only showed a link between low choline and high levels of a marker that was subsequently associated with cell damage, potentially leading to cognitive decline.
“This was a very small study, and the design of the study did not allow one to determine whether changes in choline were causing any other outcomes,” said Matthew Schrag, MD, associate professor of neurology at Vanderbilt University School of Medicine.
That being said, it makes sense that choline helps the brain stay sharp.
“Choline is an essential nutrient needed for brain health and the production of acetylcholine, a neurotransmitter critical for muscle control, memory and mood,” explained study co-author Ramon Velazquez, Ph.D., assistant professor in ASU’s College of Life Sciences and Center for Neurodegenerative Disease Research. “It also helps reduce inflammation and regulate homocysteine levels, which are associated with increased risk of Alzheimer’s disease.”
Velazquez noted that low intakes of this nutrient have previously been linked to a higher risk of Alzheimer’s disease. “In addition, obesity and insulin resistance – both risk factors for Alzheimer’s disease – are both associated with reduced choline levels, suggesting a potential link between choline deficiency, metabolic dysfunction and neurodegeneration,” he said.
How much choline do you need?
Choline needs vary by age and gender, but men are generally recommended to consume 550 milligrams of choline per day. (Adult women should aim for 400 to 450 mg per day.)
“Most Americans only consume about 50% of these levels,” Velazquez said. (He also noted that the NIH guidelines were developed in 1998, and there are studies underway to see if they should be improved to better support brain health.)
Other Ways to Add Choline to Your Diet
Eggs (including egg yolks) are just one way to incorporate choline into your diet. But if you’re vegetarian or just prefer an egg white omelette, there are other options. The National Institutes of Health recommends:
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Beef liver, 3 ounces: 356 mg (or 65% of daily value)
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Boiled eggs, 147 mg (27% of daily value)
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Beef Prime Round, 3 oz, 117 mg (21% of Daily Value)
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Roasted soybeans, ½ cup, 107 mg (19% of daily value)
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Grilled chicken breast, 3 ounces, 72 mg (13% of daily value)
“The main challenge is awareness. Many people simply don’t know that choline is an essential nutrient,” Velazquez said. “As research continues to highlight the health risks of low blood and dietary choline, there is increasing focus on improving intake.”
He points out that many foods in the Mediterranean diet are also good sources of choline. Velazquez noted, “This diet has also been shown to reduce inflammation and the risk of Alzheimer’s disease.”
Finally, Schrager recommends eating a balanced diet to keep your brain healthy. If it includes an omelette with egg yolk, so much the better.
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