Prenatal brain development, intelligence quotient of infants, maintenance of normal liver function, etc. Choline is a nutrient with multiple virtues.
Do you know choline?
Although choline is an essential nutrient, many people are still unaware of its existence and its beneficial role in keeping the human body healthy. Choline is made in the liver. However, since the body cannot produce enough choline to meet daily requirements, it must also be supplied through the diet.
Although not technically a vitamin, choline is however commonly grouped with the B vitamins due to the similarity in its functions.
As for its benefits, this nutrient contributes in particular to the creation and maintenance of healthy cells. In addition, it also contributes to liver function and the transport of cholesterol in the body. Choline is also involved in the production of acetylcholine, an important neurotransmitter necessary for muscle control, memory, concentration, and heart rate regulation.
On the other hand, several studies have shown that this nutrient plays an important role in the development of the brain and spinal cord during pregnancy. Thus, the results of scientific work published in the medical journal FASEB journal in 2018 reported that choline may also be involved in prenatal brain development and intelligence quotient infants.
But, despite its benefits, the role of choline as part of a balanced diet has long been largely overlooked.
Egg yolk first
Concerning food precisely, which foods are to be favored to ensure the body a good supply of choline? Eggs are an important source, providing more than double the amount of choline per 100g than any other commonly consumed food.
Along with a host of other vitamins and minerals, one large egg contains approximately 140 mg of choline. This is regarding 20-25% of the recommended daily intake for adults. Choline is contained in the egg yolk and not in the egg white.
Aside from eggs, choline is also found in foods such as chicken and red meat (especially calf’s liver), fish (especially cod, salmon, and tuna), and milk, as well as in some green vegetables (cauliflower, broccoli, Brussels sprouts and peas) and whole grains. Finally, tofu and quinoa are also provided.
More generally, it should be noted that since this choline is mainly present in animal foodstuffs such as meat or eggs, the lower the individual’s intake of animal food, the greater his choline needs will be.
In adults, the recommended choline intake is 425 mg per day for a woman and 550 mg per day for a man.
Photo credit: DR (illustration photo)
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