International studies are increasing our awareness and understanding of choline a day but many of us still don’t know what it’s and why it’s so important for our health.
With eggs providing some of the very best quantities of choline of any food, Eggs has delved into what exactly choline is, how it benefits our bodies, and where you’ll find this important micronutrient in your daily diet.
WHAT IS CHOLINE?
Choline is a nutrient that’s made within the liver. However, as most of the people don’t produce enough choline to satisfy daily requirements, it also must be provided through the food that we eat.
Choline is important for normal human health and thanks to its similarity in function to the B vitamins, it’s commonly grouped alongside them.
Research suggests that choline plays a crucial role in brain and medulla spinals development during pregnancy, cognitive development in infants and should also help prevent cognitive decline within the elderly. Until recently, the role of choline as a part of a diet had been largely overlooked.
Choline and Pregnancy
Given its role in developing a healthy brain and system nervous functions, choline is especially important during pregnancy and breastfeeding.
Choline plays a task in reducing the danger of certain birth defects, also as supporting foetal cognitive and medulla spinals development.
Benefits of Choline
Choline is important for a variety of reasons, including:
- Helping to make fats that support the structural integrity of cell membranes and contribute to strong cell membranes.
- Helping to make a substance that’s essential for removing cholesterol from the liver and sending it into the bloodstream to use for energy.
- Contributing to methylation, a metabolism that helps your body repair and produce DNA.
- Helping produce acetylcholine, which is a crucial neurotransmitter that’s needed for muscle control, memory, focus, and heartbeat regulation, among other basic functions.
How Much Choline Do I Need?
The National Health and Medical Research Council sets out recommendations for choline intake, which varies by age and gender.
For adults, the Adequate Intake (AI) is 425mg for ladies and 550mg per day for men. This AI is merely a suggestion as there’s currently insufficient research to line a selected recommended dietary intake (RDI).
DO EGGS HAVE CHOLINE?
Eggs are the foremost common sources of choline within the diet, providing quite double the quantity of choline per 100g than the other commonly eaten food.
Along with a number of other nutrients and vitamins, one large boiled egg contains 164mg of choline. This provides about 30-36% of your daily requirement. The ingredient is vital as albumen doesn’t contain any choline.
Other Choline Rich Foods
Choline also can be found in foods like meat, fish and milk, also as some green vegetables and whole grains. Other choline rich foods include:
- Beef or liver
- Fish and shellfish, including cod, salmon, and tuna
- Cauliflower, broccoli, brussels sprouts, cabbage, and peas
- Soybean oil