Let’s unlock the health benefits of Choline. When it comes to eating a healthy diet, most people focus on macronutrients such as protein, carbohydrates, and fat, as well as micronutrients such as vitamins and minerals. However, one important nutrient that is frequently overlooked is choline.
In this blog post, we will unlock the power of choline, why it is vital for good health, and how to ensure you are getting enough of it in your diet.
What Is Choline & Why Is It Important?
Choline belongs to a class of nutrients called Quasi-vitamins. These include Carnitine (helps our body burn fat), Taurine (supports nerve function), and Lipoic Acid (cofactor in many metabolic processes).They are sometimes referred to as conditionally essential because their requirements far exceed our body’s ability to make these nutrients that occurs only under certain conditions.
Choline is a nutrient that was discovered in 1862 by a chemist named Adolph Strecker. It is a vitamin-like substance that is often grouped with the B-complex vitamins.
However, unlike the B vitamins, choline is not classified as a vitamin. This is because the body can synthesize small amounts of choline, although it is not enough to meet the body’s needs.
Because Choline is a water-soluble essential nutrient, it is closely related to the B-complex vitamins.
It is a nutrient that has been gaining a lot of attention in recent years due to its many health benefits.
Choline is vital for good health, as it plays a critical role in various bodily functions.
What Are The Health benefits Of Choline?
Health Benefits Of Choline:
Brain Health.
Choline is essential for the development and functioning of the brain. It is a precursor to acetylcholine, a neurotransmitter that is involved in memory, attention, and learning.
A study done by the NIH has shown that choline supplementation during pregnancy can have a positive effect on the cognitive development of infants.
It also plays a role in the formation of cell membranes, which are essential for the proper functioning of brain cells.
Studies have also shown that choline supplementation can improve memory and cognitive function in adults.
How Does Choline Impact Liver Function?
Choline plays a crucial role in facilitating proper liver function. It serves as a component of phosphatidylcholine, which actively contributes to bile formation.
The liver produces and stores bile, a fluid essential for the digestion and absorption of fats.
Choline actively participates in the liver’s metabolism of fats and cholesterol, effectively preventing fat accumulation within this organ.
Furthermore, choline aids in the transportation of fats from the liver into the bloodstream, so that the body may use it for energy.
Research indicates that choline supplementation can enhance liver function in individuals diagnosed with non-alcoholic fatty liver disease (NAFLD). NAFLD is characterized by the accumulation of fat in the liver, potentially leading to liver damage and other associated health issues.
Some studies suggest that choline may be beneficial for cardiovascular health. Choline can aid in the regulation of homocysteine levels, an amino acid that has been linked to an increased risk of heart disease when present in high concentrations.
Since Choline aids the liver in the production of lipoproteins, which are required for the transport of cholesterol and other lipids throughout the body, it may help in promoting cardiovascular health.
Furthermore, choline has anti-inflammatory qualities that may help to prevent the development of atherosclerosis, which is the building of plaque in the arteries that can lead to a heart attack or stroke.
While further research is needed, there is growing evidence that choline may be a helpful in the promotion of cardiovascular health.
Choline: Nerve and Muscle Function.
Choline is involved in the transmission of nerve impulses throughout the body. It is essential for the proper functioning of the nervous system, including the brain, spinal cord, and peripheral nerves.
According to the Journal of Clinical Nutrition, studies have shown that choline supplementation can improve nerve function in people with certain neurological conditions, such as Alzheimer’s disease and Huntington’s disease.
Choline is involved in muscle movement and coordination. It is essential for the proper functioning of the muscles, including the heart.
The International Journal Of Sports Nutrition.. suggests that choline supplementation can improve exercise performance in athletes. It can also help to prevent muscle damage and reduce fatigue during exercise.
Choline Rich Foods To Include In Your Diet.
How Much Choline Do You Need?
The recommended daily intake of choline varies depending on age, gender, and other factors. According to the National Institute Of Health (NIH), the following are the recommended daily Adequate Intake (AI) of choline for different age groups:
- Infants (0-6 months): 125 mg/day
- Infants (7-12 months): 150 mg/day
- Children (1-3 years): 200 mg/day
- Children (4-8 years): 250 mg/day
- Boys/Girls (9-13 years): 375 mg/day
- Males (14-18 years): 550 mg/day
- Females (14-18 years) 400 mg/day
- Ages 19 + 550 mg for males and 425 mg/day for females.
What Foods Contain Choline?
To ensure adequate choline intake, it is essential to include choline-rich foods in your diet.
Excellent sources of choline include: eggs, liver, beef, poultry, fish, cruciferous vegetables, soybeans, and peanuts.
By incorporating these foods into your meals, you can meet your choline needs and promote good health.
Choline Per Serving:
3 oz. of Beef Liver = 356 mg
1 large egg = 147 mg
3 oz. Beef Top Round = 117 mg
1/2 cup Soy Bean = 107 mg
3 oz. chicken Breast = 77 mg
3 oz Fish (cod + Atlantic) = 71 mg
1/2 cup Kidney Beans = 45 mg
1/2 cup cooked Brussels sprouts and Broccoli = 32 mg
1/2 cup cooked Shitaki Mushrooms = 27 mg
For more list of foods that contains choline visit the NIH. Below are some recipes with foods that contain choline that you will love. Click on each picture for the recipe.
CHOLINE SUPPLEMENTATION
While choline is typically obtained through diet, some individuals may need to consider choline supplementation.
However, it is crucial to consult with a healthcare professional before starting any supplements to determine the appropriate dosage and assess individual needs.
Choline supplements are readily available in many pharmacies and on Amazon for your shopping convenience.
Below are two of my Amazon Affiliate links. Discuss them with your doctor before staring these or any other supplements.
CONCLUSION
Choline plays a vital role in numerous essential bodily functions. Firstly, it contributes to brain development and function, as it is an essential component of acetylcholine, a neurotransmitter responsible for regulating memory, emotion, and cognitive function.
Moreover, maintaining adequate choline intake is particularly crucial during pregnancy and early infancy to support brain development and ensure long-term cognitive health.
Secondly, the liver relies on choline for proper functioning. It actively participates in lipid and cholesterol metabolism and helps prevent the accumulation of fat in the liver.
A deficiency in choline can lead to non-alcoholic fatty liver disease, characterized by liver inflammation and impaired function.
Furthermore, choline supports a healthy metabolism by facilitating the transfer and metabolism of lipids and cholesterol, thus promoting cardiovascular well-being.
Choline also contributes to proper muscle function and plays a role in nerve signaling throughout the body.
Regularly consuming choline-rich foods can help prevent deficiencies. While eggs and meats contain the highest amounts of choline, there are various other food options containing choline suitable for vegans or vegetarians.
I did not know all this about Choline! Thanks so much for sharing all this important info! I learned a lot from reading this post!
Thank you Charity
Very informative post! I enjoyed reading it. So many health benefits; indeed a very important quasi vitamin. Nutritional awareness is so important! Thank you for putting light on choline.
Thank you Sneha. Glad you found my Choline blog post informative
Amazing article! I didn’t know about the health benefits of choline but I do now. Thanks for sharing❤️
Thank you Valentina. Glad you like my article.
I’ve never heard of Choline before! Great article – and thank you for sharing!
Glad you found it informative. Thanks for dropping by.
This was such an informative post, you have really researched your topic. This post is going to be a really helpful resource for many. Thank you for sharing.
Lauren.
Thank you Lauren
Thanks so much for the great info! I have heard of choline but honestly didn’t fully understand its benefits. I will consider adding it to my supplement regimen! Thanks again! XO, Christine
Thanks for dropping by Christine. Appreciate the comment.