Foods with high content of choline
What are the Benefits of Choline?
Choline is an essential nutrient that may not, strictly speaking, be a vitamin. Choline is synthesized in the body, but enough is not always made to meet needs. In order to make choline, the body needs sufficient methionine, vitamin B12, and folic acid.
Without choline to make lecithin, the liver cannot rid itself of fats and cholesterol.
This can lead to a condition known as “fatty liver.”
Choline is needed for liver health and liver damage results from deficiency. Choline helps control cholesterol buildup, aid in the sending of nerve impulses, specifically those in the brain used in the formation of memory.
It also assists in conquering the problem of memory loss in later years.
Food sources of choline
People get choline from foods that contain lecithin. When you eat lecithin, your body breaks it down into the choline and other stuff, and then uses the choline to make more phosphatidylcholine and also acetylcholine as you need it.
Lecithin contains phosphatidylcholine, which is in turn about 15 percent choline.
All whole and unprocessed foods contain some choline. In terms of total choline, the richest sources are beef liver, chicken liver, eggs, wheat germ, bacon, soybeans, and pork.
Good vegetable sources are cabbage, cauliflower, soybeans, chickpeas, lentils, and rice.
The level of betaine in foods varies, particularly in plants, because its concentration increases in tissues during periods of water or salt stress.
In general, wheat products are good sources of betaine, with the germ and the bran being very rich sources (>1000 mg).
Other rich sources include shellfish, such as shrimp, mussel, oyster, and scallops (100–1000 mg).
In general, fruits and vegetables contain much less betaine (<10 mg), except beets and spinach, which are good sources (~100–600 mg=100 g product).
Choline and betaine are stable during different cooking procedures, although betaine and presumably the water-soluble forms of choline can leach from boiled foods. The free choline content of foods can increase following mechanical disruption (dicing, grinding) because of the release of phospholipase activity.
Interesting fact about choline: Choline help eliminate poisons and drugs from body by aiding the liver. If you’re a heavy drinker, make sure you’re giving your liver the choline it needs to do the extra work.
It is very difficult for people to consume healthy diet which are beneficial for liver on daily basis. In the process of neutralizing and counteracting the chemicals and toxic compounds, the liver requires great quantities of power and supplementary nutrients. LiverActive help in the functioning of liver and thus aid in staying fit for long time. Always remember that herbal and natural liver supplements are very vital for our health.
FACTS ABOUT CHOLINE:
- All whole and unprocessed foods contain some choline.
- Some choline is oxidized in the body to a metabolite known as betaine.
- Very high levels of choline can disturb the neurotransmitter balance in the brain.