Choline to protect the brain and prevent dementia: the foods richest in this component

Choline is an essential nutrient. Your brain and nervous system need it to regulate memory and mood, as well as for muscle control and other functions. Your body needs you to eat foods with choline as the liver can only produce a small amount.

“It is especially important to get enough during pregnancy, as choline is directly related to brain development in utero… It is also important for people who have suffered a traumatic brain injury ”, says in Well + Good the expert in nutrition, Sonya Angelone, spokesperson of the Academy of Nutrition and Dietetics

Some studies have found a relationship between higher choline intake and a better cognitive function (such as verbal and visual memory), as explained by the National Institutes of Health.

Choline rich foods

1. Beef liver

In 3 ounces of fried beef liver there are 356 mg of choline, 65% of the daily value. A serving of liver provides more than 100% vitamin B12, vitamin A and riboflavin (B2) and copper required per day, it is also rich in iron.

The liver is so rich in vitamin A (3 ounces contains 700% of the DV) that it must be consumed in small amounts and infrequently to avoid hypervitaminosis A.

2. Eggs

Eggs are a major source of choline. One large egg provides 146.9 mg of choline, the 27 percent DV. It is also rich in high-quality proteins and provides key nutrients. They are one of the few foods that naturally contain vitamin D; in addition to vitamins A, E, B; minerals like iron, phosphorus, folate, iodine, and selenium; and antioxidants.

3. Lean beef

In 3 ounces of lean beef there are 117 mg, 21% of the DV. In 3 ounces of 93% lean ground beef, there is 72 mg of choline, 13% of the DV.

4. Soy beans

Half a cup of soybeans provides 107 mg of choline, 19% of the DV. Soy is also high in complete protein, containing the nine essential amino acids that the body cannot make and that must be obtained from the diet.

5. Fish

Salmon, cod, tuna and herring are some of the fish that contribute choline. In 3 ounces of salmon there are 96 mg of choline (17% DV), in 3 oz of cod there are 71 mg (13% DV); in 3 oz of tuna and herring there is 12% of the DV.

Fish is also rich in protein in omega-3 fatty acids, especially fatty fish. Salmon and tuna are fish that also provide vitamin D.

6. Chicken breast

There are 72 mg of choline in 3 ounces of chicken breast, 13% of the DV. Breast is also one of the richest sources of protein that contains the necessary amino acids to produce collagen: glycine, proline and hydroxyproline, according to the Harvard Nutrition Source.

The average daily recommended amount of choline for a man over the age of 19 is 550 mg and for women of the same age it is 425 mg. If a person’s choline concentration drops too low, they may experience muscle and liver damage.

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