A registered dietitian explains the importance of choline.
Plus see a list of 10 choline foods to ensure you get your fill.
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But there are other nutrients that, while important, dont generate the same pop in of buzz.
nutritionist and registered dietitian based in San Francisco, California
Choline is one of those nutrients.
Its so under-the-radar that you might not have ever heard of it.
Here, she explains the benefits of the nutrient and lists the best food sources.
Keep reading for everything you gotta know.
5 key choline benefits
1.
It contributes to cell membrane health.
Choline is really important forcell membrane integrity, she says.
Cell membrane integrity is critical for cells survival and protecting the body against diseases.
Choline helps protect the brain from cognitive decline.
nutritionist and registered dietitian based in San Francisco, California
Choline is a critical nutrient for brain function, Angelone says.
Scientific research shows that consuming choline-rich foods islinked to better cognitive performance.
Its also important for people who have experienced atraumatic brain injury.
It contributes to having a strong memory.
One specific way choline is beneficial for brain health is that it supports a strong memory.
Scientific research shows that consuming choline-rich foods regularlycan help protect against Alzheimers diseaseand other forms of cognitive decline.
This is because choline is a component and precursor ofacetylcholine, a crucial neurotransmitter for memory-related brain functions.
It supports a healthy liver.
Choline isnt just important for brain health.
Angelone says it supports the liver, too.
Choline helps metabolize fat, which goes on in the liver, she says.
In fact, one reason why many people develop fatty liver disease is because theyarent getting enough choline.
Choline is good for your heart.
Another organ choline directly benefits: your heart.
Research is showing that choline consumption is directly related tolowering the risk of heart disease, Angelone says.
The 10 top choline foods
1.
Eggs
Eggs are an excellent source of choline, with 147 milligrams per serving.
Thats about a quarter of whats recommended for the entire day.
One serving of beef has 117 milligrams of choline while a serving of chicken has 72 milligrams.
A serving of beef liver has more than half of the recommended daily value with 356 milligrams per serving.
It makes sense: after all, cholineisgood for the liver.
Potatoes
Choline is also found in some vegetables, most notably potatoes.
One serving has about 57 milligrams.
Its just another reason whythe tuber is so nutrient-rich.
Brussels sprouts
Another veggie full of choline is Brussels sprouts.
Peas
If youre getting choline primarily through plants, peas is another veggie to add to your shopping list.
Beans
Beans really are a nutrient powerhouse.
Choline is just one brain- and heart-healthy nutrient youll find in them.
Cauliflower
If youre all about cauliflower pizza, cauli-rice, and cauli-mashed potatoes, great!
It means youre already working choline into your meals.
One serving has 24 milligrams of the nutrient.
As it’s possible for you to see, theres certainly no shortage of ways to eat your choline.
If you consume animal products, youre likely getting enough choline without even thinking about it.
Its certainly worth the effort, especially if brain health is one of your health goals.
Choline does the entire body a whole lot of good; dont miss out.
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