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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.

SOURCE: USDA Database for the Choline Content of Common
Foods

LIVER ACTIVE

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.

• 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.

The Vitamin B group contains eight vitamins and four related substances that work closely with each other.
Pyridoxine, folic acid, and cobalamin are essential for immune system. Folic acid protects our skin, lungs, and intestines against infection. Without enough folic acid and cobalamin we can’t produce enough white blood cells.

The best way to avoid a deficiency of B vitamins is to eat a varied diet of fresh fruit, an abundance of vegetables, whole grains, legumes, nuts and seeds, and other food as desired. Some of these B vitamins can also be made by friendly bacteria in a healthy colon and absorbed into circulation.

Food sources of Vitamin B1 (Thiamin)

Thiamin is found in small but sufficient quantities in most nutritious foods, especially whole grains. Only highly refined foods are lacking in thiamin. Pork products are very high in thiamin. Healthy foods rich in thiamin include soy milk, acorn squash, pistachio nuts, fortified foods, green peas, and watermelon.
Cooking can reduce thiamin in two ways. Thiamin is destroyed by heat.

Food sources of Vitamin B2 (Riboflavin)

The best riboflavin sources for are whole grains and green leafy vegetables;
Spinach, broccoli, chard, and asparagus are all rich sources of riboflavin. Almonds and soybeans are good sources. Dairy products have large amounts of riboflavin. Nutritional yeast is high in riboflavin and many other nutrients

Food sources of Vitamin B3 (Niacin)

Good sources of niacin are cooked whole grains, legumes, and seeds. Enriched grains, mushrooms, leafy green vegetables, and nutritional yeast are other good sources. Pork, beef, chicken, fish, and dairy products are very high in niacin, but are also high in cholesterol.

Food sources of Vitamin B5 (Pantothenic Acid)

Healthy food sources of pantothenic acid are whole grains, nuts and seeds, nutritional yeast, sweet potatoes, legumes, mushrooms, tomatoes, and broccoli.

Food sources of Vitamin B6 (Pyridoxine)

Bananas, fortified cereal, spinach, chicken, salmon, and potatoes are high in vitamin B6. Vitamin B6 is easily destroyed by heat.

Food sources of Vitamin B12

Vitamin B12 is found only in foods made from animal products, such as meat, dairy products, and eggs. It is also available from nutritionally fortified yeast, although it is not found in brewer’s yeast.
Vitamin B12 is also found in many fortified vegetarian foods, such as soy milk. Vitamin B12 is made by bacteria in the colon.