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Choline


Choline, essential for numerous physiological processes such as brain development, DNA synthesis and fat metabolism, was officially recognized as a vital nutrient in 1998, with deficiencies linked to severe health issues.

High choline intake is associated with significant health benefits, including reduced risks of heart disease, breast cancer and nonalcoholic fatty liver disease, underscoring its importance in your diet Studies suggesting a link between choline intake and an increased risk of prostate cancer fail to account for various dietary and environmental factors, leading to misleading conclusions about eggs Choline deficiency poses a greater health risk than high intake. An estimated 90% of Americans already do not meet the adequate daily intake values set by the Institute of Medicine.

Eggs from chickens fed a low-linoleic acid diet are a powerhouse of nutrition. They provide high-quality protein, essential fats, vitamins like D, E and K, and minerals such as selenium and zinc. Eggs also contain B vitamins essential for energy production.

Some studies, including analyses from NHANES data, have stirred up fears about choline and its alleged link to an increased risk of prostate cancer. This fear causes people to avoid one of the most important nutrients to their health.

As your guide to deciphering the complexities of health and nutrition, I feel it’s imperative to address these concerns and explain why the fear surrounding choline intake, particularly from eggs, is not only misplaced but may also deter you from enjoying one of nature’s most nutrient-dense foods.

First, let’s understand what choline is. Choline, initially discovered in 1862, was officially recognized as an essential nutrient for human health by the Institute of Medicine in 1998. It plays a critical role in many physiological processes, including:

Healthy fetal development — Choline is required for proper neural tube closure, brain development and healthy vision. Research shows mothers who get sufficient choline impart lifelong memory enhancement to their child due to changes in the development of the hippocampus (memory center) of the child’s brain. Choline deficiency also raises your risk of premature birth, low birth weight and preeclampsia.

The synthesis of phospholipids, the most common of which is phosphatidylcholine, better known as lecithin, which constitutes between 40% and 50% of your cellular membranes and 70% to 95% of the phospholipids in lipoproteins and bile.

Nervous system health — Choline is necessary for making acetylcholine, a neurotransmitter involved in healthy muscle, heart and memory performance.

Cell messaging, by producing cell-messaging compounds.

Fat transport and metabolism — Choline is needed to carry cholesterol from your liver, and a choline deficiency could result in excess fat and cholesterol buildup.

DNA synthesis, aiding in the process along with other vitamins, such as folate and B12.

Methylation reactions.

Healthy mitochondrial function.

Health Benefits of Choline

Studies have linked higher choline intake to a range of benefits, including a decreased risk for heart disease, a 24% decreased risk for breast cancer, and the prevention of nonalcoholic fatty liver disease (NAFLD).

In fact, choline appears to be a key controlling factor in preventing the development of fatty liver by enhancing secretion of very low-density lipoprotein (VLDL) particles, which are required to safely transport fat out of your liver. Research has also discovered evidence of epigenetic mechanisms of choline, which also helps explain how choline helps maintain healthy liver function.

Research published in 2020 also concluded that choline has anti-inflammatory activity and can be particularly useful in those with insulin resistance and/or metabolic syndrome. And, while a choline supplement was good in this regard, eggs were far better. Choline has also been shown to prevent neurodegenerative diseases such as Alzheimer’s by:

Reducing your homocysteine level, an amino acid that has been shown to cause neurodegeneration and is involved in the formation of amyloid plaques, two hallmarks of Alzheimer’s. Choline converts homocysteine into methionine, which has several beneficial effects.

Inhibiting microglia activation — Microglia cells clear debris from your brain, and while this is a crucial function, in Alzheimer’s the microglia tend to become overactivated, causing inflammation in the brain that can result in the death of neurons. By reducing activation of microglia, choline can help protect Alzheimer’s patients from further brain damage.

From: https://articles.mercola.com/sites/articles/archive/2024/04/12/choline-prostate-cancer.aspx


Choline is normally used as an ingredient in the following Healthelicious products: