Choline is one of the most important vitamin compounds in the human body. Our body can synthesize it in the liver itself, but to ensure a healthy and balanced diet, its addition is necessary.
What is choline?
Choline is an organic compound that has a white color in the natural environment. Its characteristic feature is the ability to absorb moisture and water, so it dissolves very easily. Choline in the human body is present in the form of phospholipid compounds and is synthesized in small amounts in the liver.
However, the choline produced in the liver is not enough to meet the daily requirement. For this reason, a choline-rich diet is necessary, and in extreme cases, choline supplements in the form of tablets.
Another name for choline is vitamin B4, but now it is called a substance derived from vitamins. This compound is best combined with vitamins B9 and B12, which means that it is better to choose products containing all three compounds.
Properties of choline
The presence of choline is necessary to ensure the normal functioning of internal organs and the functioning of the nervous system. In addition, choline is responsible for the proper management of fats and their breakdown. It is a precursor to acetylcholine, an important neurotransmitter whose deficiency may be the first step in the development of Alzheimer's disease.
Choline is also important during pregnancy, so women should take care of supplementing it during this period.
It is also necessary for the proper passage of many processes, so the appropriate amount of it is very important. The effects of choline include:
- influence on the formation of cellular structures and their preservation in an unchanged state;
- participation in the work of muscles and control of this work;
- the effect on maintaining proper respiratory functions;
- support for the heart and the entire vascular system;
- an important element in the functioning of the liver, possibly due to the support of liver structures in proper form;
- prevention of fatty liver disease, which can lead to serious liver diseases;
- influence on the proper functioning of lipid metabolism;
- improvement of the functioning of the nervous system, mainly long-term memory;
- prevention of the development of mental illnesses, including anxiety neurosis;
- reducing the development of age-related diseases, i.e. dementia, dementia, and Alzheimer's disease.
To provide the human body with the necessary amount of choline, a healthy, well-balanced diet is enough. If a deficiency occurs, it is often enough to change the diet and add foods rich in choline to the diet, or introduce a choline supplement.
Choline deficiency
Choline deficiency has serious consequences for the human body. As a result of too low intake of choline, the functioning of the entire body is disrupted. Mental disorders occur. In addition, there are chronic headaches and problems with defecation.
The most important consequence of choline deficiency in the blood is liver dysfunction due to obesity. This can lead to the development of chronic liver diseases and a weakening of its function.
Sources of choline
As already mentioned, choline is produced in small amounts in the human body. However, the amount of choline is insufficient and does not cover the daily need for choline. However, you can easily get it with food. The sources of choline are:
- chicken eggs;
- different nuts;
- cabbage;
- chickpeas and lentils;
- bran;
- high-quality red meat;
- peas and soybeans.
If a deficiency of choline is detected, the above products should be introduced into the diet, and if necessary, they should also be supplemented.