Choline is an important water soluble dietary factor that is similar to other vitamins, such as vitamin B complex and folate. Just like B vitamins, choline plays a similar role in terms of supporting energy and brain function, as well as keeping the metabolism active. Besides this, it is necessary for healthy metabolism, muscle development and movement, normal brain function and liver function. Choline plays an important part in several crucial processes in our body like biosynthesis of phosphatidylcholine and neurotransmitter acetylcholine.
Phosphatidycholine is a compound that makes up the basic part of fat, and in this way can be found in diverse sorts of foods and diets that actually contain certain fats. As a main component of fat, excess intake of choline is involved in unnecessary weight gain. Acetylcholine activates the muscarinic receptors in our body that proposed to be a therapeutic target of obesity.
Studies confirm the role of choline in medical weigh loss
Different experimental studies are conducted to check the effect of choline in medical weight loss and gain. The results of these studies confirm that high-choline-diet-induced obesity. So, the use of choline-deficient diet slowed body weight gain and decreased fat mass.
Some researchers reported that Choline-deficient diet is important for medical weight loss because of its increased adipose lipolytic activity. Choline is necessary for stability of fat. Therefore, deficiency of choline increases the breakdown of fat and enhance the lipolytic activity and help in weight loss.
Foods having high levels of Choline
The foods having high level of choline are described below:
1 cup raw: 47 mg
- Chicken Breast
3 ounces: 50 mg
3 ounces: 57 mg
- Grass-Fed Beef
3 ounces: 78 mg
1 large egg: 147 mg
- Navy Beans
1 cup raw: 181 mg
- Split Peas
1 cup uncooked: 188 mg
1 cup uncooked: 198 mg
1 filet: 242 mg
- Beef Liver
3 ounces: 283 mg
Daily recommended amount of Choline
Choline is as yet being considered keeping in mind the end goal to take in more about its potential advantages and utilizes, yet right now, most specialists concur that the sums recorded underneath are adequate for creating ideal advantages without bringing about any harm to our health and body:
- Men more than 14 years old: 550 mg
- Women more than 14 years old: 425- 550 mg
- Pregnant women: 450-550 mg
- Nursing mothers: 550 mg
- Teens 8-13 years old: 250- 375 mg
- Children 1-8 years old: 150- 250 mg
- Infants and babies: 125- 150 mg
Signs and symptoms of choline deficiency
Following signs and symptoms observed in choline deficient individuals:
- Mood changes or disorders
- Nerve damage
- Muscle aches
- Learning disabilities
- Cognitive decline
- Memory loss
- Low energy levels of fatigue
Dr. Axe, “What Is Choline? Benefits, Sources & Signs of Choline Deficiency” http://draxe.com/what-is-choline/ (accessed 4 January 2016).
Gautam, D., O. Gavrilova and J. Jeon. “Beneficial Metabolic Effects of M3 Muscarinic Acetylcholine Receptor Deficiency.” Cell Metabolism 4, no. 5 (2006): 363–375.
Jacobs, René L., Yang Zhao, Debby P. Y. Koonen, Brian Su Torunn Sletten‡ and Susanne Lingrell. “Impaired De Novo Choline Synthesis Explains Why Phosphatidylethanolamine N-Methyltransferase-Deficient Mice Are Protected from Diet-Induced Obesity.” The Journal of Biological Chemistry 285, (2010): 22403-22413.
Maresca, A. and C. T. Supuran. “Muscarinic Acetylcholine Receptors as Therapeutic Targets for Obesity.”Expert Opinion on Therapeutic Targets 12, no. 9 (2008): 1167–1175.
Sisson, Mark, “2 More Common Nutrient Deficiencies (and What to Do About Them)”http://www.marksdailyapple.com/2-more-common-nutrient-deficiencies-and-what-to-do-about-them/(accessed 4 January 2016).
Wu, Gengshu, Liyan Zhang, Tete Li, Gary Lopaschuk, Dennis E. Vance and René L. Jacobs. “Choline Deficiency Attenuates Body Weight Gain and Improves Glucose Tolerance in Ob/Ob Mice.” Journal of Obesity 2012, (2012): 7.