Jun 19

What Is Choline? The Benefits and Food sources of Choline

cholineMaybe you’ve often heard said choline, now many told on Newspaper and television as well as online. It seems so important as choline for us, so that the talks be we often hear. Indeed, choline is one of the nutrients in the food must be obtained by our body. Choline is found in the food we consume daily, including from animal or vegetable sources. However, certain types of food may be more, or less contains the compound. Choline is best known for the health benefits will be the brain, although the body also need for other health goals. Well, whatever its benefits, food was high, and what are the consequences if the body less intake of choline?. Read on to gain an answer!

About, benefits, food, and a sign or symptom of the body if a shortage of choline:
Whether it be? Choline

Choline is especially important nutrients for brain health, intelligence, and synaptic plasticity. The brain requires choline for use as a precursor for the neurotransmitter acetylcholine – that is important especially for memory. In addition, choline is also one of the components of the cell membrane in order to keep healthy always.

The benefits and usefulness of choline for the body

1. To help the body produce fat, which provides cell structure, part of acetylcholine, a neurotransmitter needed for the health of our nervous system.

2. To help transport fat and cholesterol to cells throughout the body, thus preventing the buildup of fat and cholesterol in the liver.

3. To convert it into a Trimethylglycine, i.e., compounds that help reduce the level of Homocysteine – thus helping lower the risk of diseases such as Stroke, heart disease, Cancer, Parkinson’s, Alzheimer’s disease, and a variety of other degenerative diseases.

Foods that contain lots of choline

1. Meat and seafood are the foods rich in choline. For example, three ounces of beef liver contain about 350 mg of choline. The Turkey and chicken liver also contain the same choline, i.e. between 220 to 320 mg.

2. Eggs, chocolate, and milk containing high choline. One large egg contains about 120 mg of choline, whereas 1 cup of skim milk contains 38 mg. Dry egg yolks contain very high choline, i.e. nearly 1,400 mg 100 g each serving. While the chocolate is a sweet food that also includes being able to provide for the needs of Your intake of choline.

If you want to eat more foods containing choline, you can also consume soy, flax seeds, and nuts. 3 ounces of tofu contain about 100 mg of choline, while low fat soy flour provides about 190 mg. Soy, other than as a source of vegetable protein is good, it is also a source of choline is good too.

Spices and herbs are also a source of choline. Vegetables such as Brussels sprouts or broccoli Cook each contain about 60 mg choline every one cup. Dried celery, dried tomatoes, mustard seeds, coriander, dried parsley, garlic, or chili also offers choline for you.

The symptoms of the body lack choline and the cause

1. Disorders of metabolism and transport of fat, prevents fat into energy sources, and decreased levels of VLDL (Very Low Density Lipoproteins), used to transport the fats.

2. Gather fat in the liver, which can cause fatty liver degeneration, cirrhosis, and liver damage.

3. Increased levels of cholesterol and triglycerides, which increases the risk of vascular health related diseases such as heart disease.

4. High blood pressure.

5. Fatigue.

6. Insomnia.

7. Anemia due to lack of formation of red blood cells as a component of cell membranes, which require production for choline.

8. Homocysteine in the blood increases, increases the risk of heart disease and cardiovascular and circulatory problems.

9. Respiratory disorders in newborns or degeneration of the nerves or neuromuscular because of the inefficient provision of not enough Acetylcholine (a neurotransmitter that cannot be created body without choline)

10. Bleeding in the kidneys, kidney or not being able to concentrate urine, because not enough Phosphatidylcholine.

11. Abnormal bone formation

12. Growth disorders in the newborn

Though less intake of choline can harm health, but the good news is that our daily food consumption turns out to contain lots of choline. Thus, a healthy diet that includes vegetables, fruits and animal products including milk and fish are most likely already suffice the needs of the body will choline.