Guten tag nutrinutters!
With national nutrition month I got a bit side tracked working on the healthy tips but now the vitamins and minerals are back in business!
This week I wanted to discuss choline – this vitamin is actually one of the newest nutrients to be added to the vitamin list, being recognized only in 1998. The reason for this is because it was once believed that our bodies produced enough choline on its own; however, research showed otherwise.
This week I wanted to discuss choline – this vitamin is actually one of the newest nutrients to be added to the vitamin list, being recognized only in 1998. The reason for this is because it was once believed that our bodies produced enough choline on its own; however, research showed otherwise.
Why is Choline important?
One of the benefits linked to choline is that it is a key
nutrient for the production of phosphatidylcholine, important for the
construction of cell membranes. If we think back to biology class, the membrane is responsible for controlling what goes in and out
of cells - pretty important function! Choline is also the backbone of the neurotransmitter acetylcholine,
which is involved in muscle control and memory.
Methylation, which is the
process of giving or taking a methyl group in different chemical reactions that
occur throughout your body, is yet another important function where choline plays a role in. This might not sound that important but methylation
happens in many basic functions such as building DNA, signal exchange in the
brain and liver detox.
Speaking of liver, fat and cholesterol are transported from the liver to the bloodstream in little “packages” called lipoproteins that need phosphatidylcholine. Without adequate amounts of choline, fat and cholesterol can accumulate in the liver.
Speaking of liver, fat and cholesterol are transported from the liver to the bloodstream in little “packages” called lipoproteins that need phosphatidylcholine. Without adequate amounts of choline, fat and cholesterol can accumulate in the liver.
Food sources and daily recommendation
Luckily, choline is available in a variety of foods,
including the controversial egg yolk - one egg giving you about 1/3 of your
choline daily needs…so eggs in moderation are not that bad for you after all! Other good sources include shrimp, collard
greens, brussels sprouts, broccoli, cauliflower and spinach!
As for the recommendation, this is one of the nutrients that
the ideal amount is not fully understood yet especially since our body produces some already. A study
published last month (March) in the Federation of American Societies for Experimental
Biology suggests that there is no “right” amount and that there should be no “one size
fits all” in this case. Factors such as gender, life stage, race and ethnicity
might influence your choline needs.
But in the meantime, the National Academy of Sciences established the following adequate intake amount for choline: adult females should have 425 mg per day and adult males 550 mg.
But in the meantime, the National Academy of Sciences established the following adequate intake amount for choline: adult females should have 425 mg per day and adult males 550 mg.
Well, this concludes one more vitamin! We are almost done reviewing the
vitamins but don’t forget to come back because we still have quite a few exciting
minerals to cover!
Until next time!
- The Nutrinut-
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