Choline is a vital nutrient that plays an important role in keeping the body and brain healthy. The liver produces only a small amount of choline, so people need to get most of it from food.
Choline is found in eggs, meat, poultry, fish, dairy products, and some plant-based foods like broccoli, beans, soybeans, and Brussels sprouts. However, many people do not get enough choline in their diet, which can lead to serious health problems.
A recent study from Arizona State University looked at what happens when there is not enough choline in the diet.
The researchers found that a lack of choline can cause damage to the liver, heart, and brain. In particular, they discovered that not getting enough choline may be linked to Alzheimer’s disease, a condition that affects memory and thinking skills.
Alzheimer’s disease is a brain disorder that usually develops in older adults. It leads to memory loss, confusion, and difficulty with daily activities. Scientists have found two main signs of Alzheimer’s in the brain: amyloid plaques and tau tangles.
Amyloid plaques are clumps of protein that build up between nerve cells, while tau tangles form inside nerve cells, making it harder for them to function properly. In this study, researchers found that when mice did not get enough choline, their brains showed changes similar to those seen in Alzheimer’s patients.
The study involved two groups of mice. One group was normal but was fed a diet low in choline. The other group was genetically modified to show signs of Alzheimer’s disease, and they were also given a choline-deficient diet.
In both groups, a lack of choline led to serious health problems. The mice gained too much weight, their blood sugar levels changed (which could lead to diabetes), and they had trouble with movement.
The researchers also found that their livers were damaged, and their hearts became larger than normal. These problems are concerning because they are linked to long-term diseases in humans, including heart disease, liver disease, and diabetes.
For people, this is a two-part problem. First, most people do not consume enough choline to meet the recommended daily intake set by health experts.
Second, even the suggested daily amount may not be enough for optimal brain health. Many experts believe that people, especially older adults, should consume more choline to support their brains and protect against conditions like Alzheimer’s disease.
Certain groups may be at higher risk of not getting enough choline. People who follow plant-based diets, for example, might struggle to get enough choline because it is found in high amounts in animal products like eggs, meat, and dairy.
While some plant-based foods contain choline, such as soybeans and Brussels sprouts, they may not provide enough to meet daily needs. In such cases, taking a choline supplement may be a good option.
This study highlights the importance of getting enough choline in the diet. Choline is not only essential for the brain but also for overall health, including the liver, heart, and metabolism. Since it is difficult to get enough choline from food alone, people should be mindful of their diet and consider supplements if necessary.
By paying attention to choline intake, people can take simple steps to protect their health, maintain brain function, and possibly reduce the risk of serious diseases in the future.
If you care about Alzheimer’s, please read studies about the likely cause of Alzheimer’s disease , and new non-drug treatment that could help prevent Alzheimer’s.
For more information about brain health, please see recent studies about diet that may help prevent Alzheimer’s, and results showing some dementia cases could be prevented by changing these 12 things.
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