Choline was officially recognised as an essential nutrient in 1998. Though your liver can make small amounts of this micronutrient, you must obtain majority through your diet. Choline plays an important role in brain health, nerve function, muscle movement and maintenance of a healthy metabolism. Symptoms of a choline deficiency may possibly include fatigue, memory loss, poor attention, cognitive decline, brain fog, muscle aches, nerve damage & non alcoholic fatty liver disease.
Choline functions
- Cell structure: Choline is an essential nutrient for all cells as it plays a role in the synthesis of the membrane phospholipid components of the cell membranes
- Supporting brain health: Choline is required to make the neurotransmitter acetylcholine. It’s involved in memory, muscle movement, regulating heartbeat and other basic functions.
- Maintaining healthy Cholesterol levels: Choline is an essential component of a substance that is required to remove cholesterol from your liver. A lack of choline has a direct relationship to cholesterol levels.
- Supports healthy pregnancy: This nutrient belongs in a pregnancy diet. Pregnant women need to consume higher levels of choline due to the fetus’ extra need for this nutrient helps form cell structures and nerves in utero.
- Important for children growth & development: Choline is needed to help develop brain functions involved in learning, memory and logical thinking. Some research has shown Choline to support attention and learning in children and teens.
Foods rich in choline
- Lecithin, egg yolks, wheat germ, soy beans, rice germ, spinach, asparagus, green beans, tahini and brewers yeast. Daily recommended amount = 450-550 mg/day.
