Very little is known about the nutrient choline. Until 2004, when the U.S. Department of Agriculture conducted a study on the choline content of a variety of common foods, there was an information deficit about adequate dietary sources of choline. The human body requires choline for proper functioning, and with the research that is now available, it's possible to evaluate your dietary intake of this nutrient.
Function
Although the body is able to synthesize a small amount of choline, dietary sources are needed to maintain health. According to the Linus Pauling Institute Micronutrient Information Center, choline is involved with neurotransmitters, cell membrane construction and fat transportation. The institute also states that choline's chemical involvement with the methyl group allows for proper homocystine and folic acid levels in the body. Homocystine has been connected with cardiovascular disease, and folic acid helps prevent neural tube defects in fetuses.
Preventing Birth Defects
A recent study by the Stanford School of Medicine details a strong connection between choline deficiency and infant brain and spinal cord defects. An adequate supply of folic acid is required for a baby's nervous system to develop properly. Due to the fact that choline is connected to the blood's folic acid levels, it has been proved that a deficiency of choline correlates with fetal nervous system defects.
Liver Damage From Deficiency
Because choline plays a role in fat transportation, a deficiency results in the body's inability to transport fats in the bloodstream. Consequently, an excess of fat builds up in the liver and liver damage occurs.
Amount Needed
The U.S. Institute of Medicine has estimated that an adequate choline intake per day is 550 mg for men and 425 mg for women. Because of the connection between healthy fetal development and choline, the recommendation for pregnant women is 450 mg per day.
Food Sources
Good food sources of choline include eggs, beef, chicken and turkey. Although animal proteins are the highest dietary sources of choline, vegetarians and vegans can obtain adequate choline through wheat germ, beans, Brussels sprouts, broccoli, collards, cauliflower and soy milk.
Member Comments