Choline is an essential nutrient, but not strictly speaking a vitamin, although it is often mistakenly regarded as a member of the B complex, with whom they share many features. Choline is found in abundance in the diet generally healthy, but the shortcomings have been associated with cardiovascular and liver diseases, and impaired cognitive function.
Until recently, when in 1998 it was believed that the body might produce an adequate supply of choline fromclosely related nutrients, vitamin B12 and folic acid. And 'now generally acknowledged that even if the body can, in fact, the synthesis of choline in limited quantities, an adequate supply in the daily diet is also necessary for the prevention of a number of potentially serious conditions of deficiency and disease.
Choline Most of the body is of phospholipids, a type of fat molecule, the most common, phosphatidylcholine, better known as contentLecithin is also an important food source of choline. Choline is known that for the proper functioning of neurotransmitters in the brain is essential to be, and in the form of lecithin is an important element in the biochemical composition of cell membranes and effective communication between cells.
Lecithin is also for the ability of the liver to reduce fat and cholesterol in the "very low density lipoproteins (VLDLs), which are carried throughout the body in the blood is crucial.Omission of choline and lecithin in the liver may therefore lead to lack of fat and cholesterol in the diet in this way, metabolize, and the resulting accumulation can cause a condition known as "fatty liver" and, finally, perhaps, to suffer severe liver disease. Some studies also show that changes in the liver of choline deficiency can cause an increased risk of liver cancer, but not all authorities believe that this search as final.
VLDLsare also needed for the production of high density lipoprotein (HDL), the so-called "good cholesterol", which has been widely recognized as an important protection against cardiovascular disease. There is also some evidence, even if research is not universally accepted, can help to ensure that choline in the degradation of homocysteine, a protein found naturally in the body, which is strongly associated with an increased risk of cardiovascular disease.
Theseseem somewhat 'paradoxical protective effect may be, because the milk, eggs and liver, the richest food sources of choline have been in the past for the amount of cholesterol potentially dangerous introduce them to the body, are doomed. A small (3 ounces) serving of beef liver, for example, more than 350 mg bid of choline, and a single large egg, perhaps 125 mg or more. Thus, strict vegetarians, the adoption of a low-fat, low cholesterol, and presumably, thecloses this choline-rich foods may paradoxically place their risk for cardiovascular health.
Fortunately, however, this is a relatively simple problem to solve, which are manufactured for the supply of soy lecithin, which is easily accessible from food stores. A teaspoon of single supplement (3.5 g), the pellets can provide about 130 mg of choline and is fairly tasty, if necessary, beverages or sprinkled cereals. Peanuts and wheat germ are also useful, vegetarianSources.
To put the call in greater quantities than any kind of context: The U.S. Food and Nutrition Board (FNB) dose "adequate" amount recommended for choline of 550 mg per day, or only 4-5 teaspoons lecithin granules and has been estimated that most adults are capable of 700 to 1000 mg per day, obtained from a healthy diet normally. Caution is advised, however, appear in the treatment of FNB, the recommendation was set to the lowest levelare required to make in order to avoid damage to the liver. And you can also notice that the number of 700 mg seems to be the lower end of normal range of hazards that include ingestion 550 mg per day considered sufficient by the FNB.
However, prevention of serious damage to a vital organ, to put it mildly, would be the least known as a "healthy" diet can reasonably expect, and a very long way from optimal health, nutrition professionals should be the goal.
For example, althoughMedicine continues to resist, the link as shown, there is no evidence that choline may be accepted in amounts up to 1 g and improve cognitive function, especially memory. Choline is known to act as a stimulant for the production of essential chemicals neurotransmitting, and there is also some evidence that greater quantities could result in pregnancy, the optimum development of fetal brain and nervous system.
Although the possible reasons are not fully understood, there isalso good evidence that high doses of choline can significantly improve athletic performance in endurance events like long distance marathon or triathlon.
So that the FNB 3.5 grams (ie, 3.500 mg) per day as an upper limit for safe intake of choline as soon as possible (and a bit ') side effects observed could occur, and choline in the body can not be saved, it seems no reason for a destination host far exceeds the recommended minimum or "adequate"Amount.
Soy lecithin granules can be a simple and convenient way of supplementation with these doses.
No comments:
Post a Comment