A little talked about nutrient, choline has many chemical structural similarities to those in the Vitamin B group. However, it is not officially classified as one of them. Like B Vitamins, it is water soluble, and has similar absorption pathologies. It has a basic pH, and its IUPAC name is 2-Hydroxy-N,N,N-trimethylethanamonium It is also known as bilineurine. When choline is absorbed into your body, some of it is seized by neurons that contain the enzyme that is known as choline acetyltransferase. These neurons convert it into the ester acetylcholine.
The human body is capable of synthesizing choline, however, it cannot make nearly enough on its own. It is an absolute must that you ingest enough through your diet and/or supplementation.
Eggs, among other reasons, are tremendously beneficial to your health because they are one of the most choline rich foods in existence.
Functions of Choline
Choline has three main functions, all of which are at the critical level for life, and quality of life. Choline helps maintain the structural integrity of cell membranes. Without adequate choline, any wound or injury you have will take much longer to heal. Your immune system will be weakened, and your energy levels would decrease. You may also experience poor digestion and gastrointestinal symptoms.
The second function of choline is brain functionality and health. Choline deficiencies increase your risk of dementia, decreases your ability to learn, and has an adverse effect on your memory. Therefore, getting enough choline is even more important in the very young, when the brains are developing, and in the very old, when the brain is more susceptible to conditions of senility and dementia related diseases.
The third function, alluded to above, is the synthesis of acetylcholine, one of the chief neurotransmitters in the brain and body.
In addition to the complications described above, choline deficiency also will place you at higher risk for hardening of the arteries, liver disease, and some neurological disorders, due to the consequential shortage of acetylcholine.
Eggs
One egg yolk contains over a quarter of the recommended daily intake of choline. If you eat just two eggs a day, you are halfway to your recommended daily intake. Remember, the choline is contained within the yolk, so eat the entire egg, not just the egg white. If you do not like the taste of eggs, but wish to gain from their many nutritional benefits an alternative is to mix powdered egg in water, or in a berry smoothie.
Most choline rich foods are from animal sources, so if you are a vegetarian or vegan, choline supplements are available at reasonable prices in the form of capsules or powder. If you are an endurance athlete, or drink a lot of alcohol, you are at higher risk for choline deficiency. It is also important for pregnant women. Due to the fact that choline is essential for proper brain development and cells, choline deficiency can have an adverse effect on the fetus. These supplements may come in handy in addition to your diet, since there is a higher probability that you may not be getting enough from your regular diet.
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