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Choline | Vitamin B4 | Health Benefits

What is choline?


Choline is one of the members of the large family of B complex and is representing as vitamin B4. It belongs to the group of water-soluble vitamin and the body produces very small amounts of this vitamin. For this reason, it is necessary to bring vitamin B4 enough through food to meet the daily requirement for choline.

What food contains choline?


It is believed that foods of animal origin are richer in vitamin B4 compared to foods of plant origin.

Since foods of animal origin, as well as good sources of choline include:

- Yolk
- Liver
- Brain
- Kidneys
- Heart

It is believed that foods of animal origin are richer in vitamin B4 compared to foods of plant origin.
photo from internet

From foods of plant origin as sources of choline are listed:

- Green leafy vegetables
- Legumes
- Beer yeast
- Banana
- Avocado

The seeds are germs contain no choline.

The daily choline needs are not exactly fort or is taken that it is necessary to enter during the day between 500 and 900 mg.

Choline is very unstable vitamin and he is pretty lost during food processing. In large part is lost during cooking.

What are the Health Benefits of Choline?


1. Very important role of choline is in the formation of fetal brain. Vitamin B4 affects the proper development of the nervous system and intellectual skills. 

Choline is the only vitamin that has the ability to penetrate the blood-brain barrier. Choline nourishes brain cells and affects the development of memory and intellect. Also, choline has an important feature – he participates in the synthesis of myelin, a substance that creates a sheath around nerve fibers.

2. It reduces the level of bad cholesterol; influence the prevention of heart disease; reduces the lipid deposition in the blood vessel walls; regulates blood pressure.

3. Conducts detoxify the liver from toxins and drugs and prevent the formation of fatty liver.

4. Keeps the volume and quality of skin, hair and nails.

5. It helps in the treatment of Alzheimer's disease, because it affects the process of maintenance of memory in old age.

Lack of choline


It is possible that the lack of choline results in cirrhosis and fatty degeneration of the liver, atherosclerosis, and possibly Alzheimer's disease.

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