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Keeping Up with Choline
Choline is a vital nutrient that plays a crucial role in many core bodily functions. Although not as well-known as other nutrients, it is essential for brain development, muscle movement, nervous system function, and metabolism. Choline is also involved in regulation of mood and memory!
The Big Benefits of Choline
Brain Health and Cognitive Function - Choline is a precursor to something called acetylcholine, which is essential for memory and muscle control. Adequate choline intake can support cognitive functions and may reduce the risk of neurodegenerative diseases such as Alzheimer's.
Muscle Function - Choline is vital for muscle function because it supports the communication between muscles and the nervous system.
Pregnancy and Child Development - Adequate choline intake during pregnancy is crucial for the development of the fetal brain and nervous system. It can also reduce the risk of neural tube defects.
How Much Do You Need?
Although the recommended daily intake varies by age, gender, and lifestage, here are the general guidelines:
- Adult men: 550 mg per day
- Adult women: 425 mg per day
- Pregnant women: 450 mg per day
- Breastfeeding women: 550 mg per day
Top Food Sources
Eggs - One large egg contains about 147 mg of choline.
Chicken - 3 ounces of cooked chicken breast provides approximately 72 mg of choline.
Fish - Varieties like salmon and cod offer around 62 mg per 3-ounce serving.
Soybeans - One cup of cooked soybeans contains 107 mg of choline.
Wheat Germ - One ounce of toasted wheat germ has about 51 mg of choline.
Cruciferous Vegetables - Brussels sprouts, broccoli, and cauliflower are good sources, with around 63 mg per cup cooked.
Incorporating choline-rich foods into your diet can have significant benefits for your overall health and well-being. Whether you are focused on boosting brain function, supporting muscle movement, or ensuring proper development during pregnancy, choline is a nutrient that deserves your attention.
Check out these choline rich recipes on Ahara
Avocado Toast with Egg, Spinach & Salsa
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