Find out the side effects, health benefits, uses, facts, functions, and food source for choline.
Choline facts
Choline is an essential water-soluble nutrient that is generally grouped in as part of the B-Vitamin complex.
The recommended adequate intake of choline is set at 550 mg/day for men per day and 425 milligrams (mg) for women.
Health benefits and function of choline
It is an essential nutrient in the production of phosphatidylcholine, one of the most crucial structural building blocks of a living cell.
The physical body also needs it to synthesize sphingomyelin, an important phospholipid crucial for cell membranes. Moreover, it is needed in order to make the neurotransmitter acetylcholine, that is needed for muscular and cognitive function.
It has been found that nutrient needs are particularly high for babies developing in the womb when an estimated 300k neurons per minute are being formed. Pregnant women with a low blood level or intake of this nutrient are also at higher risk for having children with neural tube defects.
The most important functions of choline are strengthening your hippocampus and helping to create the ”learning transmitter.” Lastly, it is an essential nutrient for health and optimized physical performance.
Choline foods
Beef Liver, Salmon, Chickpeas, Split Peas, Navy Beans, Eggs, Grass-Fed Beef, Turkey, Chicken Breast, Cauliflower, Goat Milk, Brussel Sprouts.
Choline side effects
This nutrient is considered highly safe and is related to the Vitamin B complex, however, some may experience lightheadedness or dizziness. In addition, very high doses of this nutrient may reduce your pressure and lead to allergic reaction. Symptoms may include a rash or hives with swelling and itching of the face and throat or tongue, along with tightness in the chest.
Source – http://www.yourhealthremedy.com/nutri...
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Choline - Function, Facts, Food Sources, Health Benefits, Side Effects | |
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