Best food groups: Meat, eggs, fish
Also consider: Duck, turkey, tomato products
What is choline and why is it so important? Choline is classified as a water-soluble essential nutrient that is part of the B-vitamin complex. It is found mainly in the lipids (fats) that make up cell membranes, and in chemical neurotransmitters that are responsible for signaling messages in the brain. Choline is also important for several of life's most basic functions, including liver metabolism and the transportation of other nutrients throughout the body. In pregnancy, it helps protect the fetus by keeping homocysteine, a toxic amino acid, in check. Choline is also essential in the creation of the neurotransmitter acetylcholine, which plays a role in memory and learning.
There aren't any known symptoms of choline deficiencies in humans; however, choline deficiencies have been associated with poor fat metabolism and utilization, fatty liver, nervous tissue damage, possible development of liver carcinomas, and poor cognition.
Did you know? Although choline has been around since man's first bite of food, its definition as a "nutrient" is fairly new. It was first discovered in 1862; however, choline wasn't recognized to be an essential part of everyday diet until 1998. It was at this time that the Institute of Medicine established a DRI for choline.
How much is enough?
Even though the body can produce some choline, it is not sufficient to meet the recommended needs; therefore, it must be consumed in the diet.
A DV for choline has not been established.
A Duke University study found that the perinatal period is the most critical time for adequate choline intake for optimal memory capacity and decreased risk for age-related memory decline.
Consuming high amounts of choline can lead to an unusual, fishy body odor, increased sweating and salivation . . . even episodes of vomiting. These side effects have been observed at intakes of 10 to 15 g of choline, so make sure you stay below the tolerable UL of 3.5 g per day.
Supplements: Choline can be found in supplements such as soy lecithin, a fatty substance that features both choline and the B vitamin inositol, which comes in capsules, liquid, or granular form; and as cytidine-5′-diphosphate (CPD) choline.
1. Beef Liver
An interesting case-controlled study performed in Uruguay determined that consumption of white meat, poultry, fish, and liver might be protective against esophageal cancer. This certainly is not in side step with other studies that suggest increased red meat consumption may increase the risk of certain types of cancer. But this may be a good example of how all "red meats" may not be created equal. Of course, more research is needed.
2. Braunschweiger
A Johns Hopkins study found that postmenopausal women who had low choline intake in their diet were at much greater risk of developing fibrosis of the liver if they were diagnosed with nonalcoholic fatty liver disease. Without adequate choline, fat accumulates in the liver.
3. Eggs
Eggs are an excellent source of choline. In addition, they are a good source of phosphorus, protein, riboflavin, and vitamin D.
An egg or two each day might be very beneficial for people with type 2 diabetes who are trying to improve their health. A study determined that incorporating two eggs per day in aIn France, breaking an egg is considered good luck. Before stepping into their new home, French brides break an egg for good luck and healthy babies.
high-protein, high-cholesterol diet has very positive results. Participants who were assigned to this diet experienced a 13-pound weight loss, along with improved glycemic control and a decrease in total cholesterol, while also experiencing an increase in HDL-cholesterol.
Did you know?
What do you add to cake mix to make cake? Eggs! Also the flour used to make cake is enriched with a number of nutrients. Bottom line: Although cake contains nutrients, including choline, it also brings along such undesirables as sugar, calories, and saturated fat, so don't think you can "have your cake and eat it, too" when it comes to turning to cake as a good source of nutrition. Treat cake for what it is—a treat! Have a small piece and move on!
4. Veal
For more on the healthy properties of lean veal, see page 286. In a controlled study, Italian researchers found that compared with the control group, rats that were fed a choline-deficient diet were less capable of learning new tasks. Also discovered was that mitochondria in brain cells thrive on choline, which may play a role in cognition in rats as well as in humans.
5. Sockeye Salmon
A five-year study showed that consumption of fatty fish, including salmon, is associated with a reduced risk of impaired cognitive function. In addition to choline, omega-3 fatty acids have also been found to help with memory recall and proper brain function.
6. Pork
7. Lamb
Leg of lamb is an excellent source of pantothenic acid, protein, selenium, vitamin B12, and zinc, and a good source of iron and phosphorus.
Source: USDA National Nutrient Database for Standard Reference, Release 24