Podcast Episode 131: The Incredible Egg: Cognition, Nutrition & Culinary Hero – Dr. Mickey Rubin

Oct 23, 2019

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Egg Nutrition Center

This episode is a partnership with the Egg Nutrition Center – we thank them for their sponsorship and support.

Credible Science, Incredible Egg

There’s not ‘one best’ diet – there are many avenues to a healthy diet pattern – and eggs are a naturally nutrient rich choice you can include.”

Eggs are a naturally nutrient rich choice providing a good or excellent source of eight essential nutrients.  A large egg is an excellent source of Vitamin B12, Biotin, Iodine, Selenium, Choline, and a good source claim of Riboflavin, Pantothenic acid, Protein. One large egg has 6 grams of high-quality protein (12% of the recommended Daily Value) and all 9 essential amino acids. And, by the way, don’t throw out the yolk! Nearly all the vitamins and minerals are located within the egg yolk.

But did you know that eggs contain important nutrients for cognition and brain health, including choline and lutein? One large egg contains about 150mg of choline and 252mcg lutein and zeaxanthin.

  • Choline is critical for brain development during pregnancy and infancy. However, more than 90% of Americans (including approximately 90% of pregnant women) don’t get enough of this essential nutrient and it’s not found in high quantities in many foods.
  • Eggs are an excellent source of choline. Two large eggs supply more than half of the recommended intake for pregnant women and can help them meet their needs.
  • Lutein has long been associated with eye health but research has discovered lutein may also play an important role in cognition as well. Similar to how lutein accumulates in the eye, it’s also present in the brain and has been positively associated with cognitive function in older adults and academic performance in children.

In addition, eggs fit into healthy eating patterns, including a plant-forward diet.

  • Eggs are included in all healthy eating patterns recommended in the 2015-2020 Dietary Guidelines for Americans.
  • Eggs complement a plant-forward eating pattern as they are a carrier for under consumed vegetables. In fact, eggs can help you absorb the nutrients found in plant foods such as vitamin E and carotenoids. Plus, pairing plant foods with high-quality protein foods – like eggs – can help meet daily protein needs to support healthy muscles and strong bones and help achieve optimal vitamin and mineral intake.

Research has shown that combining your eggs with your vegetables might be your best bet – not only is lutein more bioavailable from the egg, it also improves the bioavailabilty of nutrients from the raw vegetables.”

Eggs are a great ‘delivery system’ for vegetables and other foods to help cut down on food waste – make a frittata or add to salads, grain bowls, toast and even pizza.”

And there’s good news for people with diabetes! Research shows that people with diabetes can eat eggs as part of an overall healthy diet without negatively impacting heart disease risk factors.

In fact, scientific evidence demonstrates that eggs, when consumed as part of a healthy diet, do not negatively impact risk factors for heart disease.

  • A recent study shows that eating 1-3 eggs per day resulted in increased HDL (“good”) cholesterol, decreased blood pressure, and did not change LDL (“bad”) cholesterol levels.

We spend a lot of our time thinking of nutrition and the best way to eat, but if you can learn to enjoy and appreciate food first, that tends to lead to healthier eating.”

Mickey Rubin, PhD

Dr. Mickey Rubin, PhDDr. Mickey Rubin is the Executive Director of the Egg Nutrition Center. Dr. Rubin graduated from Indiana University-Bloomington with a Bachelor of Science degree in Kinesiology, then earned a Master’s Degree in Exercise and Sport Science from the University of Memphis, and later earning a Ph.D. in Exercise Physiology from the University of Connecticut where his research interests included exercise endocrinology, sports nutrition, and the effects of dietary interventions on cardiometabolic health outcomes.

I study food for a living. Science has taught us so much, but there’s so much yet to explore. I love looking at new research, but think it’s essential to look at the broader context of scientific literature and put new information into perspective. What questions are unanswered? What else do we need to dig into?”

Dr. Mickey Rubin and his family

Dr. Mickey Rubin and his family



Mickey Rubin: Twitter | LinkedIn

2018 AAP Review – First 1000 Days

Egg Nutrition Center: Website | Facebook | Twitter | Instagram | LinkedIn

Nutrition Materials for Health Professionals

Toolkits, Videos, Handouts & More

Egg Nutrition Resources & Recipes Toolkit

Egg Nutrition Resources and Recipes Toolkit

A Dozen Ways to Become an EGGSPERT!

A Dozen Ways to Become an EGGSPERT

Howard Helmer, The Omelet King, Makes an Omelet – VIDEO

Related Episodes and Blog Posts

Peanut Allergy Prevention – Sound Bites Podcast episode #68 with Sherry Coleman Collins

Get Melissa’s Sound Science Toolkit here!

Partnership with AADE

American Association of Diabetes Educators

Sound Bites is partnering with the American Association of Diabetes Educators! Stay tuned for updates on the podcast, blog and newsletter!

  • AADE announces the Donna Tomky Award for Excellence in Clinical Practice in honor of late AADE president. This award recognizes a nurse practitioner who continues to advance the integration of self-management behaviors with clinical management through practice, health plan or health system innovation. The recipient will receive up to $1,000 in travel and complimentary registration to the AADE annual conference. To learn more, visit DiabetesEducator.org/awards.
  • New bi-lingual resource for migrant workers at risk for type 2 diabetes. Access this new handout in English or Spanish at DiabetesEducator.org/prediabetes.
  • Understand the role of the diabetes care and education specialist in cultural competency, health literacy and numeracy in new practice guidance from AADE. Access this and other new resources to support your practice at DiabetesEducator.org/CulturalCompetency.

Music by Dave Birk

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