Wednesday, September 24, 2008
What is Choline? Why is it Important?
Choline is part of the B vitamin complex. But researchers estimate the average choline intake in the U.S. is only about 315 mg per day – well below the recommended adequate intake (AI) of 425 mg per day for women and 550 mg per day for men. This is a concern because choline deficiency can play a role in raising homocysteine – the amino acid that promotes plaque buildup on artery walls. What can high-choline foods do for you?
- Keep your cell membranes, the gates through which nutrients enter and wastes leave your cells, functioning properly
- Allow your nerves to communicate with your muscles
- Prevent the build-up of homocysteine in your blood. Homocysteine is a harmful compound that is associated with cardiovascular disease and osteoporosis.
- Reduce chronic inflammation
What events can indicate a need for more high-choline foods?
- Fatigue
- Insomnia
- Poor ability of the kidneys to concentrate urine
- Accumulation of fats in the blood
- Nerve-muscle problems
Food sources of choline include soybeans, egg yolk, butter, peanuts, potatoes, cauliflower, lentils, oats, sesame seeds and flax seeds.
Labels: b-vitamins, choline, eating healthy, fatigue, healthy diet
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