Vitamins Guide – VITAMIN X
Why We Need to Eat Lots of Choline-Rich Foods
Choline is a compound related to the B vitamins and the amino acid methionine. Choline was until recently believed to be made by the body. We now know that IT IS NOT, especially as we grow older. A part of Lecithin is phosphatidylcholine, which is central to cell membrane function. The vitamin is a building block for the manufacture of NEUROTRANSMITTERS such as acetylcholine, noradrenaline, and dopamine. Without these, we would be six feet under. The brain demands it; otherwise, we lose concentration and alertness.
Choline breaks down dietary fats into smaller absorbable particles (emulsifies) used in good cholesterol (high density lipoprotein, HDL) metabolism. Bad cholesterol ( low density lipoprotein, LDL) transport in the blood and its removal from tissues depends on the enzyme called lecithin cholesterol acyltransferase, or LCAT for short. LCAT protects against coronary heart disease, and its activity depends on the kinds of fatty acids we eat. ‘Too much’ saturated fat seems to have a negative effect on LCAT. Choline-rich foods help boost our choline intake.
The recommended daily allowance for choline (RDA) is set at 450 mg for adults and 550 mg for pregnant women. We get choline from various choline-rich foods:
The Lecithin in choline food supplements is usually extracted from soybeans. If choline is deficient in the body, cells won’t work and die. Choline deficiency has been linked to fatty liver degeneration, Alzheimer’s disease, high blood pressure, stomach ulcers, depression, and learning difficulties. This is why we all should eat plenty of choline-rich foods.
Below is a list of the benefits from eating plenty of choline-rich foods: -
Lecithin and Vitamin B5
Adequate daily intakes of choline are believed to be between 425 and 550 mg for adults (the RDA). A tablespoon of lecithin granules gives 1,725 mg of phosphatidylcholine and 250 mg of choline. That’s less choline than a hen’s egg. However, lecithin supplements should be taken with vitamin B5 to improve their effectiveness. Eating choline-rich foods is a better option for people not on prescription medication than going down the supplement route.
Excessive choline intake can cause health problems such as indigestion, sweating, anorexia, nerve and heart problems, and a strong fishy body odor. Therefore, Lecithin supplementation is the preferred option because it does not overdo the choline, ask explained in the above paragraph.
5 Amazing Choline-Rich Foods
As we now know, choline is an essential nutrient that plays a crucial role in brain function and development. So, incorporating choline-rich foods into your diet can help improve memory, focus, and cognitive function. Here are five choline-rich foods that are easy to incorporate into your meals:
Choline Rich Foods: Eggs – A Nutrient-Dense Superfood
Chicken Eggs are one of the best sources of choline, with one large egg containing about 147mg of choline. In addition to choline, eggs are packed with other essential nutrients like protein, vitamin D, and omega-3 fatty acids. Furthermore, studies have shown that consuming eggs can improve cognitive function and memory, making them a great addition to any brain-boosting diet. Try incorporating eggs into your breakfast routine or adding hard-boiled eggs to your lunchtime salad for a nutrient-dense meal.
There is a whopping 680 mg of choline in every 100 grams of egg yolk. Compare that to a measly 1 mg per 100 grams of egg white. So, make sure to eat the whole egg to get the most of the choline in this choline-rich food, or shall we call it, superfood.
Choline Rich Foods: Liver – A Nutrient Powerhouse
Liver meat is one of the most nutrient-dense foods you can eat and a great source of choline. Just 3 ounces of cooked beef liver contains over 350mg of choline, which is a good chunk of the daily 425 to 500 mg recommended intake for most adults. In addition to choline, organ meat such as liver is packed with other essential nutrients such as vitamin A, iron, and B vitamins. While liver meat may not be a staple in everyone’s diet (some people dislike its flavor), incorporating it into your meals once in a while can provide a powerful choline boost for your brain and overall health. Liver meat is one of the best choline-rich foods available.
But Liver Meat Tastes Horrible!
Yes, and there are ways to get rid of its horrible taste and still keep its choline-rich foods properties:
Choline Rich Foods: Soybeans – A Plant-Based Source of Choline
Soybeans are a great plant-based source of choline, with just one cup of cooked soybeans containing over 170mg of choline. Soybeans are also a good source of protein, fiber, and other essential nutrients like iron and calcium. So incorporating soybeans into your diet can boost your brain function and provide numerous health benefits. Try adding soybeans to your salads, stir-fries, or soups for a nutrient-packed meal.
Choline Rich Foods: Cruciferous Vegetables – Brain-Boosters
Cruciferous vegetables, such as broccoli, cauliflower, and Brussels sprouts, are great for overall health and brain function. This is because these vegetables are rich in choline and other essential nutrients like vitamin C, vitamin K, and fiber. In addition, studies have shown that consuming cruciferous vegetables can improve cognitive function and memory. For example, one cup of cooked cauliflower has 72 mg, or 13 percent of the choline RDA, while a cup of Brussels sprouts and broccoli each provides 30 mg or 5 percent of the RDA. Try roasting or steaming these vegetables as a side dish or adding them to salads for a brain-boosting meal.
Choline Rich Foods: Seafood – A Rich Source of Omega-3 Fatty Acids and Choline
Seafood, such as salmon, tuna, and shrimp, is an excellent source of protein and a rich source of omega-3 fatty acids and choline. Omega-3 fatty acids are essential for brain function and have been linked to improved memory and cognitive performance. On the other hand, choline is vital for producing neurotransmitters that are essential for brain function. Therefore, incorporating seafood into your diet can help boost brain function and improve overall health. Try grilling or baking salmon for a delicious and brain-boosting meal.
Although choline deficiency is rare, it's still wise the top-up with vitamin supplementation. There is no better way to do this than supplementing with ALL 16 essential vitamins at the same time. Our EV-16 Essential 16 Vitamins give you TWICE the recommended daily allowance of most of these essential vitamins. Below is a complete list of the vitamins in these supplements:
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