Choline

Choline is an semi-essential nutrient which we must obtain from food. It is required for the production of the brain neurotransmitter, acetylcholine, which plays an important role in memory.

According to [Gaby2011, pg 97]:

• Choline is the precursor for the neurotransmitter, acetylcholine, which plays an important role in memory and muscle activation.
• Choline is the precursor for phosphatidylcholine and sphingomyelins, which are important for the integrity of cell membranes.
• Choline is the precursor for for platelet-activating factor and sphingosylphosphorylcholine, which function as intracellular signalling messengers.
• Choline is involved in brain development and function.
• Choline participates in the transport of fats by facilitating the formation and secretion of chylomicrons in the intestine.
• Choline functions as a methyl-group donor, which supports a number of functions in the body, including metabolism of neurotransmitters, detoxificaion, and DNA maintenence.

• Fatty Liver [Gaby2011, pg 97]

Listed below are examples of some of foods with good choline content. However, different authorities vary greatly in their reported values. There is concern that modern agricultural practices is causing a general decline in the nutritional content of the food supply).

• Organ meats (e.g 100 grams of beef liver has 414mg choline).
• Egg Yolks, runny (one large egg has 140mg choline).
• Fish (e.g. 100 grams of cod has 291mg choline; salmon has 95mg).
• Beef (1 cup of ground beef has 100mg choline).
• Soy (e.g. 100 grams of tofu has 106mg choline; use only organic soy products!)
• Poultry (e.g. chicken breast).
• Green vegetables (broccoli has the most - 1 cup cooked broccoli 60mg; cauliflower has 47mg).
• Dairy (e.g. 100 grams of most cheeses have between 36 and 65mg).
• Other sources include wheat germ, pork, nuts, peanuts.

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  WebMD
•       [Gaby2011]   Alan R. Gaby. Nutritional Medicine. Concord, NH: Fritz Perlberg Publishing (2011). Amazon