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Foods High in Choline
Choline is an essential nutrient needed by the body. It serves many biological functions and is beneficial for brain health. Even though choline is synthesized by the liver in small amounts, adequate amounts for brain function requires choline consumption or supplementation.
Further Reading
Choline is a vital nutrient that plays an important role in keeping many of your body’s organs, including your brain, healthy.
How Choline Works
When you consume choline, your body converts it into phosphatidylcholine. This substance is a major building block for your brain and the membranes of all your cells. Having enough phosphatidylcholine is essential for proper brain and nerve function. Studies suggest that phosphatidylcholine can protect brain cells from the harmful effects of amyloid ß, a protein linked to cell damage and death. Low levels of phosphatidylcholine are often seen in people with cognitive decline, while higher dietary choline has been linked to better visual memory, verbal memory, immediate recall, and delayed recall.
Why You Need Choline
Not getting enough choline in your diet can lead to problems in various organs, including the liver. For instance, a choline-deficient diet may increase the risk of developing conditions like non-alcoholic fatty liver disease. This risk is particularly higher for men and postmenopausal women because the body’s ability to produce choline is highly regulated by estrogen.
For pregnant and breastfeeding women, choline is especially important. It supports the proper development of the fetal brain, including critical structures like the neural tube and the hippocampus, which is central to memory.
How Your Body Makes Phosphatidylcholine
Your body can make phosphatidylcholine through two main pathways:
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The PEMT pathway converts phosphatidylethanolamine (PE) into phosphatidylcholine. This process is influenced by estrogen, which is why premenopausal women are generally less at risk for choline deficiency. Approximately 45% of the population has a genetic variation in this gene which will affect choline production.
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The CDP-choline (CDP-C) pathway uses the choline you eat to produce phosphatidylcholine. If the PEMT pathway isn’t producing enough, increasing dietary choline can help boost phosphatidylcholine production through this second route.