10 health benefits of choline

Choline (Choline) is a nutrient in the vitamin B group that helps with the functioning of the nervous system and brain. which helps control memory and learning function especially in children Helps in muscle work And helps in eliminating fat and cholesterol from the liver.

The body can synthesize choline itself in the liver. But there is little synthesis and not enough to meet the body’s needs. Therefore, it must be obtained in addition to eating foods that contain choline. It is found in foods such as meat, vegetables, fruits, and nuts.

What are the health benefits of choline?

Choline has many health benefits. Especially the work of the nervous system,  brain, and muscles by helping create acetylcholine. (Acetylcholine), which is a type of neurotransmitter that helps with brain function that plays a role in learning, memory, perception, and muscle movement. heartbeat and sleep

Choline is also important for the development of a baby’s brain and spinal cord. By helping in the development of the hippocampus. (Hippocampus) that plays a role in children’s learning and memory. And may help prevent neural tube defects in infants.

There is also a part Helps in eliminating fat and cholesterol from the liver because choline is a component of phosphatidylcholine. (Phosphatidylcholine), which is an important substance in lecithin that acts as a component of cell walls. And helps fat break down and turn into energy. Therefore, not getting enough choline may cause fat in the liver to accumulate and put you at risk for fatty liver disease.

Choline may help lower blood pressure. Reduce the risk of stroke Cardiovascular disease and works with other vitamins such as vitamin B12 and folate in the synthesis of DNA ( DNA) and may be used in the treatment and prevention of psychiatric diseases as well.

Food sources that contain choline and how much choline you should get

Choline is found in many foods. It is in the form of choline and lecithin. Food sources of choline include beef, beef liver, chicken breast, fish, egg yolks, milk, yogurt, potatoes, broccoli,  cauliflower, cabbage, and less refined grains. and dried beans such as almonds and sunflower seeds. It is also found in processed foods that contain lecithin, such as ice cream and cakes.

At present, it is not possible to determine the amount of choline that should be obtained from food each day. Because there are not many surveys of choline intake from food for all age groups. Therefore, the value of adequate daily choline intake (Adequate Intake: AI) is used, divided by age and gender as follows:

• Babies under 5 months of age already get enough choline from breast milk. and infants aged 6–11 months should receive 150 mg of choline/day.
• Children ages 1–3 and 4–8 years should get 200 mg and 250 mg of choline/day, respectively.
• Children aged 9–12 years should get 375 mg of choline/day.
• Male children aged 13–18 years should get 550 mg of choline/day. And females should receive 400 mg of choline/day.
• Adults 19 years and older and seniors Males should get 550 mg of choline/day. Females should get 425 mg of choline/day.
• pregnant woman Add an additional 25 mg/day from the normal dosage for your age group. and those who are breastfeeding Add an additional 125 mg/day from the normal dosage for your age group.

Who is at risk for choline deficiency?

People who are deficient in choline can cause damage to their muscles and liver. But choline deficiency in people is rare. Because the body can synthesize choline itself. and get more from eating already

However, some groups may also be at risk for choline deficiency, including pregnant women. This is because the demand for choline increases. and often do not get enough choline from their diet Pregnant women should consult their doctor for advice on diet and supplements. To get enough choline

Including people with abnormalities in genes related to choline, folate, and methionine metabolism, people receiving parenteral nutrition, and women after menopause . may be at risk of choline deficiency

Choline is a nutrient that helps with the functioning of the nervous system, brain, and muscles. The average person can get enough choline from eating foods that contain choline. If you want to take choline in supplement form. Always consult a doctor or pharmacist first. Because getting more choline than the body needs can cause nausea, diarrhea, vomiting, profuse sweating, dizziness, and low blood pressure .