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Choline - Benefits, Deficiency Symptoms And Food Sources

Choline is also known as 2-Hydroxy-N,N,N-trimethylethanaminum; (beta-hydroxyethyl) trimethylammonium and bilineurine. It is found in foods in the form of the phospholipid sphingomyelin. Choline is necessary for the structure and function of all cells and is crucial for sustaining life. Choline is needed for the proper transmission of nerve impulses from the brain through the central nervous system, as well as for gallbladder regulation, liver function, and lecithin formation. Without choline, brain function and memory are impaired.

Functions and benefits of Choline

Choline has a number of important functions and benefits. For example it:

  • It helps in lower cholesterol.
  • Important in body metabolic reactions.
  • Aids in utilization of fat and hormone production.
  • Essential in nerve impulse transmission.
  • It also helps against memory loss and senile dementia.

Recommended Dosage for Choline

  • For Male, the usual dose of Choline is 550 mg. per day.
  • For Female, the usual dose of Choline is 425 mg. per day.

Food sources of Choline

  • bananas
  • whole grain cereals
  • Brewer's Yeast
  • wheat germ
  • citrus fruits
  • soy products, such as tofu
  • root vegetables
  • cow's milk
  • shellfish
  • egg yolk
  • pulses, such as lentils
  • green, leafy vegetables
  • lecithin granules
  • maize
  • meat, especially beef heart, beef steak, chicken
Deficiency Symptoms of Choline
  • liver cancer
  • fatty infiltration of the liver
  • nerve collapse
  • senile dementia
  • high blood pressure
  • high blood cholesterol
  • poor resistance to infection
  • reduced immune system

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