CHOLINE MINERAL HEALTH BENEFITS, DEFICIENCY AND RICH FOODS

Posted in MINERALS HEALTH BENEFITS, DEFICIENCY AND RICH FOODS

CHOLINE HEALTH BENEFITS:

·        Significantly better memory retention

·        Enhances memory recall

·        Improves learning & plasticity

·        Increases communication in the brain

·        Improves mental energy & reduces fatigue

·        Better creative thought & problem solving

·        Improved logical reasoning

·        Enhanced verbal processing

·        Raises focus & concentration

·        Faster reactions & thought processing

·        Boosts mood

·        Prevents insomnia & improves REM sleep

·        Prevents headaches

·        Reduces ADHD & ADD symptoms

CHOLINE DEFICIENCY SYMPTOMS:

·        impaired fat metabolism and transport, which hinders fat from being an energy source, and is symptomized by decrease in blood levels of VLDL (Very Low Density Lipoprotein) which the liver uses to transport fats

·        fatty build-up in the liver, which may lead to fatty degeneration of the liver, cirrhosis, and liver damage

·        raised levels of cholesterol or triglyceride (a type of fats)

·        high blood pressure (hypertension)

·        high levels of homocysteine in blood, leading to risk of heart disease and other cardiovascular and circulatory problems

·        respiratory distress in newborns or nerve degeneration or nerve-muscle imbalances due to insufficient acetylcholine, the neurotransmitter that cannot be made without choline

·        anemia arising from lack of red blood cell formation, as a cell membrane component, phosphatidylcholine, needs choline for its production

·        kidney hemorrhage or kidneys unable to concentrate urine, due to insufficient phosphatidylcholine

·        abnormal bone formation

·        impaired growth in newborns

·        fatigue

·        insomnia

·        infertility

·        as choline is critical for brain function and intake decreases with age, deficiency might lead to impaired memory or brain function or senile dementia (shortage of acetylcholine in the brain has been associated with Alzheimer's disease)

CHOLINE RICH FOODS:

Eggs

Shrimp

Scallops

Cod

Collard Greens

Brussels Sprouts

Broccoli

Swiss Chard

Cauliflower

Asparagus

Spinach

Chicken

Turkey

Tuna

Salmon

Beef

Sardines

Green Peas

Cabbage

Shiitake Mushrooms

Green Beans

Bok Choy

Mushrooms

Summer Squash

Miso

Tomatoes

FOOD

SERVING SIZE

AMOUNT

DRI/DV

RECIPE

Eggs

1 each

146.90 mg

35%

Recipe

Shrimp

4 oz

153.54 mg

36%

Recipe

Scallops

4 oz

125.53 mg

30%

Recipe

Cod

4 oz

90.38 mg

21%

Recipe

Collard Greens

1 cup

72.96 mg

17%

Recipe

Brussels Sprouts

1 cup

63.34 mg

15%

Recipe

Broccoli

1 cup

62.56 mg

15%

Recipe

Swiss Chard

1 cup

50.23 mg

12%

Recipe

Cauliflower

1 cup

48.48 mg

11%

Recipe

Asparagus

1 cup

46.98 mg

11%

Recipe

Spinach

1 cup

35.46 mg

8%

Recipe

Chicken

4 oz

96.73 mg

23%

Recipe

Turkey

4 oz

94.57 mg

22%

Recipe

Tuna

4 oz

88.00 mg

21%

Recipe

Salmon

4 oz

81.65 mg

19%

Recipe

Beef

4 oz

73.82 mg

17%

Recipe

Sardines

3.20 oz

68.04 mg

16%

Recipe

Green Peas

1 cup

40.91 mg

10%

Recipe

Cabbage

1 cup

32.10 mg

8%

Recipe

Shiitake Mushrooms

0.50 cup

26.68 mg

6%

Recipe

Green Beans

1 cup

21.13 mg

5%

Recipe

Bok Choy

1 cup

20.57 mg

5%

Recipe

Mushrooms

1 cup

15.91 mg

4%

Recipe

Summer Squash

1 cup

14.22 mg

3%

Recipe

Miso

1 TBS

12.41 mg

3%

Recipe

Tomatoes

1 cup

12.06 mg

3%

Recipe

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