Everything about Choline and its health benefits

Are you getting sufficient Choline? A lot of people have never heard enough about this nutrient.

Choline is similar to the B vitamins and is an organic, water-soluble compound. It is a vital nutrient required for several functions of the body, mainly for brain development. It impacts the functioning of liver, muscle movement, healthy metabolism as well as nervous system.

It is usually found in foods such as eggs, fish, beans, peas, muscle meats and many more. Although the liver can make small amounts of Choline, you must obtain the majority of it through diet.

Hence, an adequate amount of Choline is necessary for optimal health.

One of the key functions of Choline is helping the brain cells in the production of acetylcholine, an important neurotransmitter for learning. Inadequate amount of Choline results in poor memory, mood changes, poor concentration, cognitive impairments etc.

Here are five potential health benefits of Choline.

1. Fetal Development and Breast Feeding

Choline is a vital nutrient for pregnant women because of its role in developing baby’s nervous system. Alas, pregnant women consume inadequate amounts, and a lot of multi-vitamins and prenatal supplements don’t contain Choline. A study reveals that more than 95 percent of pregnant women consumed less than 411 mg/d of Choline, below the recommended 450 mg. As a matter of fact, the average consumption was 337 mg per day. 

Choline also plays a critical role in developing the part of the brain that controls memory. If the Choline consumption levels are at the lower end of the 300 to 550 mg in pregnant women, the risk of neutral tube birth defects increases, and affects the brain, spine canal, and spine.

2. Cognitive Function

Choline is important for cognitive function and memory. It is associated with infant brain development, enhanced cognition, and critical learning.Inadequate amount of Choline affects the development of the brain that regulates memory. Moreover, insufficient Choline in the fetal brain also influences the growth of the areas of the brain that regulate memory. Choline availability to a fetus has long-lasting importance for the individual at an early age.

Choline also supports the brain during aging and prevents cognitive failure and decline. Choline is a part of the membrane of all cells and plays an essential role in signaling between cells.

3. Liver Health

Choline helps in moving fat out of the liver, which prevents nonalcoholic fatty liver disease. It also releases up the liver to perform its functions of detoxification, filtering and turning food into energy.

4. Improves Aging Brain

Boosting choline intake can prevent cognitive decline during aging. Researchers have observed that the high blood levels found in the amino acid homocysteine in elderly people are linked to poor performance on cognitive tasks such as concentration, language and many more. 

While intake of choline has a contrary relationship with homocysteine levels, stimulating further investigation into the role choline may play in improving brain health in elderly people.

5. Sports Performance

Choline is an essential nutrient for a brain to optimize working muscles. It is beneficial for athletes as it enhances muscle performance during exercise, improves stamina, and promotes muscle recovery. However, if there is an inadequate amount of choline in the body- the body takes choline away from key organs and systems.

To conclude, including a variety of green vegetables and meats in your diet will help you get enough of Choline vitamin. According to research, eating egg yolks regularly doesn’t increase the risk of coronary heart disease or stroke.If you are not eating egg yolks, then start having it.