Choline is important if for the different functions of the body. Not only does it help in supporting energy levels, it can also help improve your nerve functions and your brain functions as well. Choline is present in form of phosphatidylcholine which considered a structural component of fat. This is usually found in different types of food.
What is Choline?
Choline is water soluble that is quite similar to vitamins such as vitamin B complexes. Just like vitamin B, it plays a crucial role in making sure that your brain works and you have a healthy metabolic rate. However, choline is not considered as a vitamin or mineral. Instead, it is known as a micronutrient that supports different functions of the body.
So what exactly happens when your body lacks choline? There are different things that could happen from problems in the nervous, digestive, and reproductive systems. In order to get sufficient amount of choline, it is important to take foods such as beef, salmon, cauliflower, and eggs to name a few.
There are individuals today who make use of choline supplements. This makes it readily absorbed by the body. But of course, you also have to choose the one that is high-quality.
What do you get from supplementing Choline?
Choline can be converted into acetylcholine. This is mainly the one responsible for choline’s health benefits. For starters, acetylcholine has the ability to cross the blood-brain barrier. It has been known to help improve cognitive functions including improved memory.
Choline also plays a role in gene expression. It is needed by DNA in order to improve signals in the body and in order for the cell membrane to be strong and healthy. This means that the neurons can also benefit from choline by helping improve their overall structure.
When it comes to the liver, choline helps in transporting fats from the liver into the different parts of the body. This helps in cleansing the liver making sure that the organ is free from fat buildup that can cause harm in the long run. What choline does is help transport cholesterol and triglycerides.
Choline is also crucial for athletes. It is beneficial in helping the body improve their energy levels. Other than that, it also helps in reducing the reaction times needed especially when it comes to mental processing. It is also crucial in helping prevent muscle aches, especially after an exercise.
|Chicken, liver, cooked (3 oz)||247|
|Soy flour, defatted (1 cup)||201|
|Salmon, sockeye, smoked (3 oz)||187|
|Egg, whole, raw, fresh (1 large)||125|
|Quinoa, uncooked (1/2 cup)||60|
|Chicken, broilers or fryers, meat and skin, roasted (3 oz)||56|
|Turkey sausage, cooked (3 oz)||55|
|Wheat germ, toasted, plain (2 tbsp)||50|
|Milk, nonfat, fluid, with added vitamin A (8 ounces)||38|
|Cauliflower, cooked, boiled (1/2 cup)||24|
|Peas, green, frozen, cooked, drained (1/2 cup)||22|
|Bacon, pork, cured, cooked (2 pieces)||20|
|Almonds (1 oz)||15|
|Broccoli, cooked, boiled, drained (1/2 cup)||15|
|Frankfurter, beef (1)||15|
|Oat bran, raw (1/2 cup)||15|
|Pecans (1 oz)||15|
|Tomato paste, canned (2 tbsp)||12|
|Flaxseed (2 tbsp)||11|
Should you be taking Choline supplements?
There are a lot of people asking if should you be taking choline supplements in order to get the desired results that you want? The good news is that you can always opt to stay with the food that you eat and get enough choline that your body needs. You can go for eggs, beef, chicken, and shrimp as for your food options.
But of course, there are individuals who will need more choline than others. For instance, there are individuals using choline in order to stop the progression of Alzheimer’s disease and other neurodegenerative conditions. By keeping the level of acetylcholine in the body, it is possible to reduce the damage brought by these conditions.
Also, there are those athletes who have no other choice but to take supplements in order to meet the demands of their sports and their activities. It has been known that choline has an effect on the body’s metabolic rate and its ability to process information.
Choline is a crucial part of your diet. It is imperative to pay close attention to the amount of choline that you are getting if you plan on staying healthy. But of course, it is also a relief that there are high-quality supplements that you can always rely on in case you still need more.