The Importance of Phospholipids
Phospholipids are vital components of every membrane in our body. And it takes choline to create them. Supplementing choline enhances brain function, i.e., improvement of acetylcholine synthesis and release. Animals in choline research showed that fatty liver occurs in choline deficiency. It is also associated with the accumulation of 1,2-diacylglycerol, an activator of protein kinase C.
There is evidence that people who get lots of choline may perform better on memory tests and be less likely to show brain changes associated with dementia. Choline is an important nutrient in brain development, liver function and carcinogenesis.
Try the Mediterranean Diet
Choline is found in saltwater fish, eggs, liver, chicken, milk and certain legumes. Mediterranean-style eating may prove to be the most protective for the brain. That’s a diet rich in fish, vegetables, fruit, whole grains and unsaturated fats like those in olive oil.
Though choline may not be the answer to staving off Alzheimer’s Disease, there’s irrefutable proof that our diets may make a difference in how our brain ages.
How Much Choline is Enough?
It has been recommended by the experts for men to take 550 milligrams of choline per day and women, 425 milligrams per day.
Clinical findings suggest that people with lower choline intakes were more likely to be on a “pathway” toward mental decline than their counterparts with higher intakes.
The researchers were able to account for some other factors — such as education, and people’s intake of calories, fat and certain vitamins, like B6 and B12. Choline was consistently linked to participants’ memory test performance.
Those with higher choline intake at the outset were less likely to show areas of “white-matter hyperintensity” in their MRI brain scans.
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