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Wednesday, February 20, 2013

Best Food Sources of Choline

Choline is a water soluble B vitamin. It helps keep cell membranes fluid and helps cells to communicate with each other more effectively. It also helps nerves to interact with muscles by forming part of a neurotransmitter called acetylcholine.

Further evidence shows that it reduces inflammation, helps breakdown homocysteine levels (an amino acid linked to heart disease and stroke).


What are some of the best FOOD sources of choline?


You may have heard little about choline and how it relates to health, but don't confuse that for lack of importance. Choline is an essential nutrient the body needs to function - and not everyone gets enough of it. What is choline - and what are the best choline food sources you need to get this nutrient naturally?
What is Choline?
Choline is often classified as a water-soluble B vitamin, because it works closely with other B vitamins. It has the important function of keeping cell membranes fluid and, it helps cells communicate with each other more effectively. It also allows nerves to interact with muscles by forming part of a neurotransmitter called acetylcholine. Choline is particularly important for a healthy liver and nervous system.
Food sources of choline are critical during pregnancy and early childhood since it plays a role in brain development. Choline also reduces inflammation and helps break down homocysteine, an amino acid linked with heart disease and stroke.
What Are the Best Food Sources of Choline?
Now that you know choline is an essential nutrient that needs to come from diet, how can you get more choline? One of the best sources of choline is eggs. A large egg has around 110 milligrams of choline - but be sure to eat the yolk since that's where all the choline is concentrated.
Other good food sources of choline are soybeans, flaxseed, sesame seeds, quinoa, oats, barley, spinach, chicken, peanuts, lentils, butter, potatoes, cauliflower and bananas. Most women need around 450 milligrams of choline per day, while men should get about 550 milligrams daily.
To take advantage of food sources of choline, start the day with a large egg and a bowl of oat or barley cereal with ground flaxseed and milk. Eat a snack of peanuts and make bananas your dessert of choice. Enjoy a dinner of grilled chicken with cauliflower and spinach. Whip up a meal with this combination of choline-rich foods, and you'll get more than enough of this overlooked essential nutrient.
What is Choline: The Bottom Line?
If you're not getting enough choline, make some changes to your diet, especially if you're pregnant. Choline has many important functions in the body, and you can get it naturally through foods

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