Choline is an important nutrient that our bodies need, but most of us don’t get enough of it. The liver can make a small amount, but we mostly get it from food.
Choline is found in eggs, broccoli, beans, meat, and poultry. It plays a big role in keeping us healthy—it helps the brain work, supports the liver, and keeps the heart in good shape.
A new study from Arizona State University shows what happens when we don’t get enough choline. The results are worrying. When mice were fed diets low in choline, they experienced serious health problems. These included liver damage, an enlarged heart, and even changes in the brain that are connected to Alzheimer’s disease.
Alzheimer’s disease is a condition that affects memory and thinking. In the brain, it is marked by two things: amyloid plaques, which build up between brain cells, and tau tangles, which form inside the brain cells. These changes make it harder for the brain to work properly.
The study looked at mice that were genetically modified to show signs of Alzheimer’s. When these mice didn’t get enough choline in their diet, the symptoms got worse. But the problems didn’t stop there.
Even normal mice without Alzheimer’s genes showed health issues when they lacked choline. They gained more weight, had blood sugar problems (like in diabetes), and had trouble moving their bodies as well as before.
The researchers pointed out that many people don’t meet the recommended daily amount of choline, which was set by the Institute of Medicine in 1998. And new research shows that even this amount may not be enough to protect the brain and body fully.
People who eat mostly plant-based diets may be at greater risk because foods like eggs, meat, and poultry—some of the best sources of choline—are missing. But there are still some plant foods that have choline, like soybeans, Brussels sprouts, and some kinds of nuts. These can help, but may not always be enough.
One simple solution is to take choline supplements. They are not expensive and could help protect the brain and body from long-term damage, especially for those who don’t eat animal products.
This research reminds us how important proper nutrition is for our overall health. Besides choline, other nutrients can also make a big difference.
Some studies show that taking vitamins at the right time may reduce heart disease, vitamin D could help lower cancer deaths, and certain plant nutrients may bring down high blood pressure. Antioxidants may also help reduce the risk of memory loss and dementia.
The study on choline, led by researcher Ramon Velazquez, was published in the journal Aging Cell. It highlights how something as simple as getting enough of one nutrient can make a huge difference to our health.
If you care about Alzheimer’s disease, please read studies about vitamin D deficiency linked to Alzheimer’s and dementia, and strawberries can be good defence against Alzheimer’s.
For more health information, please see recent studies about foods that reduce Alzheimer’s risk, and oral cannabis extract may help reduce Alzheimer’s symptoms.
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