Choline is a nutrient that helps keep our bodies and brains healthy. Although the liver makes a little bit of choline, we get most of it from the food we eat.
Foods like eggs, broccoli, beans, meat, and poultry are good sources of choline. This nutrient plays a key role in brain function, muscle movement, and keeping the liver working properly.
Scientists at Arizona State University wanted to find out what happens when the body doesn’t get enough choline. They used mice to study this and looked closely at how a lack of choline affects the body and brain.
Their main question was whether not getting enough choline could be linked to Alzheimer’s disease, a condition that affects memory and thinking skills.
The results were serious. Mice that didn’t get enough choline developed problems in several parts of the body. Their livers were damaged, their hearts grew larger than normal, and their brains showed signs that are linked to Alzheimer’s disease.
In Alzheimer’s, two harmful things happen in the brain: sticky clumps called amyloid plaques form between brain cells, and twisted strands called tau tangles form inside the cells. Both of these can hurt brain cells and make it harder for the brain to work.
Even mice that were already more likely to get Alzheimer’s got worse when they didn’t have enough choline. They showed more signs of the disease in their brains. These mice also gained weight, had changes in blood sugar that could lead to diabetes, and had more trouble with movement and coordination.
This research is important because many people today don’t get enough choline in their diets. Back in 1998, the Institute of Medicine set guidelines for how much choline people should get every day. But now, some scientists believe those amounts may not be high enough to keep the brain healthy.
People who eat mostly plant-based diets might be more at risk of not getting enough choline. That’s because the best sources of choline are often animal-based, like eggs and meat.
However, there are also some plant foods that can help, like soybeans, Brussels sprouts, and certain nuts. Choline supplements are another option and are usually cheap and easy to find.
Making sure you get enough choline in your diet may help protect your brain, heart, and liver. It might also lower your chances of getting diseases like Alzheimer’s. This study is part of a growing group of research showing how important nutrition is for long-term health.
For example, other studies have found that taking vitamins at the right time may help prevent heart disease, vitamin D may reduce the risk of death from cancer, and certain plant nutrients might help lower high blood pressure. Antioxidants may also help reduce the risk of dementia.
This latest study, led by Ramon Velazquez, was published in the journal Aging Cell. It reminds us that small changes in what we eat can have a big impact on how we feel now and in the future.
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