Choline is an essential nutrient that our bodies need to stay healthy. Although the liver makes a small amount, we get most of it from the food we eat.
Foods rich in choline include eggs, broccoli, beans, meat, and poultry. Choline plays a key role in many body functions, including brain health, liver function, and muscle movement.
Researchers at Arizona State University recently carried out a study to learn more about what happens when we don’t get enough choline in our diets. Their findings show that not having enough choline can cause serious damage to the heart, liver, and brain. In fact, the study also suggests a strong link between choline deficiency and Alzheimer’s disease.
Alzheimer’s is a brain disorder that leads to memory loss and other mental problems. It is marked by two major changes in the brain: amyloid plaques that build up between nerve cells and tau tangles that form inside the cells. These changes interfere with the way brain cells work and can eventually cause them to die.
In this study, scientists looked at mice that did not get enough choline in their diet. Some of these mice were genetically modified to show signs of Alzheimer’s disease. The results were troubling. The mice developed liver damage, larger hearts, and brain changes similar to those seen in people with Alzheimer’s.
The lack of choline also led to other health issues. The mice gained a lot of weight, had changes in their blood sugar levels (which can lead to diabetes), and showed problems with their physical movements. This suggests that not getting enough choline affects many systems in the body.
The researchers pointed out that many people don’t get enough choline in their diet. In 1998, the Institute of Medicine set a recommended daily intake for choline, but new research suggests that even those levels may not be enough to keep the brain healthy.
This is especially concerning for people who eat mostly plant-based diets, since many plant foods have less choline than animal-based ones.
That said, some plant foods do contain choline. Good options include soybeans, Brussels sprouts, and some types of nuts. Eating more of these foods can help boost your choline intake. In addition, over-the-counter choline supplements are available and can be an easy and low-cost way to make sure you are getting enough of this important nutrient.
Keeping your choline levels in a healthy range is important for your body and your brain. This study shows that getting enough choline might help protect you from serious conditions like heart disease, liver problems, and Alzheimer’s disease.
For those who care about staying healthy, other research suggests that taking vitamins at the right time may help prevent heart disease, and vitamin D could lower cancer-related deaths. Studies also show that certain plant nutrients might reduce high blood pressure, and antioxidants may protect against dementia.
If you care about brain health, please read studies about vitamin D deficiency linked to Alzheimer’s and vascular dementia, and blood pressure problem at night may increase Alzheimer’s risk.
For more information about brain health, please see recent studies about antioxidants that could help reduce dementia risk, and epilepsy drug may help treat Alzheimer’s disease.
The study was led by Ramon Velazquez and published in the journal Aging Cell.
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