Usually, when it comes to brain development for children, many people will think of the need to supplement DHA. However, DHA alone is not enough, choline is also significant to help improve the brain. Not only that, but choline is also good for the health of adults and pregnant women.
What is choline?
Choline is an important component of nerve tissue in the brain, helping to improve brain activity, enhance memory, reduce the risk of neural tube defects in the fetus, support energy and maintain a healthy metabolism.
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What effect does choline have in your body?
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Helps to produce fats that provide structure to the body's cells.
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As part of acetylcholine, is a neurotransmitter essential for the health of your nervous system.
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Helps transport fats and cholesterol to the cells, thus preventing the accumulation of fat and cholesterol in the liver.
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Converts to trimethylglycine, which helps lower levels of homocysteine, a harmful amino acid, and lowers the risk of stroke, heart disease, cancer, Parkinson's, Alzheimer's disease, and many other degenerative diseases.
Signs and symptoms of choline deficiency
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Impaired fat metabolism causes the body to have no energy, which is also why VLDL (fatty protein) in the blood decreases, the liver will not have an energy source to transport fat.
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Fat accumulates in the liver, which leads to fatty degeneration, cirrhosis, and liver damage.
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Increased levels of cholesterol or triglycerides (a type of harmful fat).
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Neonatal respiratory failure, neurodegeneration, or neuromuscular imbalance due to insufficient acetylcholine, a neurotransmitter, will not function when there is insufficient choline.
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High Blood Pressure.
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High levels of homocysteine in the blood lead to an increased risk of heart disease and other cardiovascular and circulatory problems.
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Anemia arises due to a lack of red blood cell formation, as a component of cell membranes, phosphatidylcholine, and requires choline for production.
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Hemorrhagic kidney or kidney failure to concentrate urine, due to insufficient phosphatidylcholine.
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Abnormal bone structure.
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Growth impairment in infants.
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Tired feeling.
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Insomnia.
Best foods rich Choline
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- Meat and seafood: Meat and seafood are rich in choline. 30g of beef liver contains about 350 mg of choline. A similar amount of chicken or turkey liver contains between 220 and 320 mg of choline.
- Eggs, milk, and chocolate: One large egg contains about 120 mg of choline, while 1 cup of fat-free milk contains 38 mg. Dried egg yolks are high in choline, with almost 1,400mg in a 100g serving. Chocolate fulfills your choline needs.
- Soy, almonds, and nuts: If you want to add foods rich in choline, add soybeans, flaxseeds, and nuts to your daily diet. 30g of tofu contains about 100 mg of choline and the same amount of low-fat beans contains about 190 mg.
- Vegetables, fruits, herbs, and spices: Good sources of choline. One bowl of cooked broccoli contains about 60 mg of choline. Dried celery, sun-dried tomatoes, canola seeds, coriander leaves, dried garlic parsley, or paprika will help add choline and flavor to your dishes.
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Some notes when supplementing with choline
- Excess choline supplemented with medication can cause body odor, vomiting, diarrhea, and low blood pressure. Ideally, you should get choline through food and milk.
- Vegetarians are susceptible to choline deficiency. Therefore, attention should be paid to the combination of legumes and choline-rich vegetables in place of eggs and beef.
- Newborns should be given breast milk because breast milk is a rich source of choline for babies. When the child is older, the mother should give the baby more formula to provide adequate choline.
Ảnh: sưu tầm
Choline supplementation is essential for the body, especially for pregnant women, nursing mothers, and children. Do not skip this food containing this important nutrient in your daily diet!
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