Choline | Benifits | Source | Deficiency | Toxicity
Choline is a nutrient similar to B vitamins. It can also be made in the liver. It was previously thought that our body can make required amounts of choline, but now it is recognized that we need to take it from our diets as well. It plays a crucial role in the development of nervous system and brain. Severe deficiency of choline can lead to serious health problems like cardiovascular diseases, neurological problems, muscle damage and neural tube irregularities.
Benefits:
- Choline is converted to acetyl choline, a neurotransmitter that helps muscles to contract, activates pain responses, and plays a role in brain functions like memory and thinking.
- It is a vital nutrient that helps your liver and brain function correctly.
- It helps in the synthesis of DNA and fat metabolism.
Sources:
Choline exists as both water soluble and fat soluble molecules. The body transports and absorbs Choline differently depending on its form. Water soluble molecules go to the liver, where the body converts them into a type of fat called lecithin. The fat soluble choline usually comes from dietary sources, so the body absorbs it in the gastrointestinal tract.
Choline is found in variety of foods. The richest are meat, fish, poultry, dairy and eggs. It is also found in beef, beef liver, egg yolks, chicken breast, fish, mushrooms, potatoes, legumes( beans, peanuts), milk, yogurt, cruciferous vegetables (broccoli, cauliflower, Brussels sprouts, cabbage) and sunflower seeds.
Recommended dietary allowance(RDA) :
The RDA of choline for men is 550mg per day and women is 425mg per day.
Deficiency: Deficiency of choline can lead to cardiovascular diseases, neurological problems, muscle damage and neural tube irregularities. Pregnant or lactating women, people who have genetic alterations that increase body’s demands of choline are at high risk of choline deficiency.
Toxicity: Although deficiency of choline can cause serious health problems, over dosage also can lead to hypertension, sweating, vomiting, Excessive salivation, liver toxicity and fishy body odour.