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Choline is a nutrient directly related to brain function, and as it is a precursor of acetylcholine, a chemical substance that directly intervenes in the transmission of nerve impulses, it accelerates the production and release of neurotransmitters, which causes you have better memory and greater learning capacity.
Although choline is produced in small amounts in the body, it needs to be consumed in the diet to avoid lack of it. Thus, choline can be found in broccoli, flaxseed or almonds and its main food source is egg yolk. Choline can also be taken as a food supplement.
What is the hill for
Choline helps with several complex functions in the body, being the precursor to the synthesis of neurotransmitters such as acetylcholine. In addition, it is also necessary for the production of essential components of the cell membrane, such as phospholipids, phosphatidylcholine, and sphingomyelins, which are not only part of the structural part of the membrane, but also influence its functions.
In addition, choline is also needed to reduce concentrations of homocysteine, a substance that is linked to brain damage and other chronic diseases. Studies have shown that this compound (homocysteine) is elevated in degenerative diseases such as Alzheimer's, dementia, Parkinson's disease, epilepsy, cardiovascular disease and cancer. Thus, choline may play a role in preventing these diseases.
Choline is also involved in lipid synthesis, regulation of metabolic pathways and detoxification of the body, improving liver function.It can also participate in important functions during pregnancy, contributing to the baby's neuronal development and preventing neural tube defects.
List of foods rich in choline
Some foods rich in choline are:
- Whole egg (100 g): 477 mg;
- Egg white (100 g): 1.4 mg;
- Egg Yolk (100 g): 1400 mg;
- Quail egg (100 g): 263 mg
- Salmon (100 g): 57 mg;
- Yeast (100 g): 275 mg;
- Beer (100 g): 22.53 mg;
- Boiled chicken liver (100 g): 290 mg;
- Raw Quinoa (½ cup): 60 mg;
- Almonds (100 g): 53 mg;
- Boiled cauliflower (½ cup): 24.2 mg;
- Boiled broccoli (½ cup): 31.3 mg;
- flaxseed (2 tablespoons): 11 mg;
- Garlic (3 cloves): 2.1 mg;
- Wakame (100 g): 13.9 mg;
- Sesame (10 g): 2.56 mg.
Soy lecithin also contains choline and therefore can be used as a food additive or as a food supplement.
Recommended servings
The recommended dose of choline varies by sex and age:
| Life Stages | Choline (mg/day) |
| Newborns and infants | |
| 0 to 6 months | 125 |
| 7 to 12 months | 150 |
| Boys and Girls | |
| 1 to 3 years | 200 |
| 4 to 8 years | 250 |
| Boys | |
| 9 to 13 years old | 375 |
| 14 to 18 years old | 550 |
| Girls | |
| 9 to 13 years old | 375 |
| 14 to 18 years old | 400 |
| Men (after 19 years and up to 70 years and over) | 550 |
| Women (ages 19 and over and up to 70) | 425 |
| Pregnancy (14 to 50 years old) | 450 |
| Breastfeeding (14 to 50 years old) | 550 |
The recommended doses of choline used in this table are for he althy people and therefore recommendations may vary according to each person and their medical history. Therefore, it is advisable to consult a nutritionist or a doctor.
Choline deficiency can cause muscle and liver damage, as well as nonalcoholic fatty liver.
