Choline is one of the vitamins and minerals we need to take daily. It is part of the B vitamins. Although it is not as well known as other minerals and vitamins, it should be made part of your diet because it is an important nutrient.
What is choline?
This vitamin is one of the B vitamins (B1, B2, B3, B5, B6, B7, B9, B12). Both the brain and the nervous system need it to improve memory, regulate mood, and control muscles.
It is also needed to form the membrane that surrounds the cells of the body. Although the liver can produce it in small amounts, we mostly get it from food.
Advantages of choline
This vitamin helps the muscles and nervous system to function normally.
Like vitamin D, this vitamin plays a key role in calcium absorption because it helps omega-3 fatty acids and B vitamins work properly.
The various benefits of choline:
1. It improves athletic performance
The brain needs to be able to communicate well with the muscles. If you lack choline during exercise, it can delay communication from the brain to muscle.
This can cause rapid fatigue.
2. It improves liver health
Choline helps to remove fats from the liver, so it helps prevent diseases. It also helps the liver perform basic tasks such as filtering, detoxifying, and converting food into energy.
3. It can help prevent premature brain aging
Recent research has focused on the effects of choline on cognitive impairment as people age. Scientists believe that it can help prevent premature brain aging.
Foods rich in choline
Because it is an important nutrient, it is important to know which foods contain this vitamin and to add them to your daily diet:
- brewer’s yeast
- oats and oatmeal
- legumes, beans
Choline and Alzheimer’s disease
Doctors are currently investigating the effects of choline on the prevention and treatment of cognitive disorders such as Alzheimer’s disease.
A new study published by Arizona State University examines the safe and easy treatment of one of the most devastating diseases – Alzheimer’s disease.
The researchers, with the support of the Center for Neurodegenerative Diseases Research, studied the effects of choline on cognitive function. In general, they found that it is promising to use it in the fight against memory loss in diseases such as Alzheimer’s disease.
The study focuses on mice raised with symptoms similar to Alzheimer’s disease. The results show that when rodents receive large amounts of choline in their diet, their offspring have a better memory than mice born to mothers who followed a diet with normal choline intake.
Therefore, the beneficial effects of this vitamin are transgenerational. The effects not only benefit those who receive it in the womb and during lactation but also their offspring.
Choline during pregnancy and lactation
Consumption of this nutrient during pregnancy helps to ensure the healthy cognitive development of the unborn baby.
Various food institutes and research centers have confirmed that choline is an important prenatal supplement. During pregnancy, the mother’s consumption of choline affects the development of the baby’s brain and memory.
Women who are pregnant or breastfeeding should make sure they eat the recommended amount of choline daily. Supplements are usually not needed if a person eats healthy and balanced foods.
Consuming too much choline can cause excessive sweating or salivation, low blood pressure, and a predisposition to liver injury or disease.
Some studies have shown that excessive choline intake can also increase the risk of heart disease.
Keep in mind that these side effects occur if you consume too much choline. Remember that choline is an important nutrient for our body, which is beneficial only when eaten in healthy amounts!
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