Choline is a very important nutrient that our bodies need to stay healthy. Our liver makes only a small amount of it, so we need to get most of it from food. Choline is found in eggs, broccoli, beans, meat, and chicken. It helps with many body functions and plays a key role in keeping our brain and organs healthy.
A group of scientists from Arizona State University did a study to see what happens when we don’t get enough choline in our diet. Their findings were eye-opening.
They discovered that not getting enough choline can harm the liver, heart, and other parts of the body. It can also cause serious changes in the brain, especially changes that are linked to Alzheimer’s disease.
Alzheimer’s is a disease that affects memory and thinking. In the brain, it causes two main problems: one is a buildup of sticky protein clumps called amyloid plaques, and the other is twisted strands of another protein called tau tangles. Both of these damage brain cells.
In the study, the researchers used mice. Some of these mice had been specially bred to show signs of Alzheimer’s. When the mice didn’t get enough choline in their diet, they developed damage to their livers, had larger hearts than normal, and showed signs of Alzheimer’s in their brains.
They also gained weight, had changes in their blood sugar levels, and moved more slowly, showing weaker motor skills.
This study shows that not getting enough choline may not only hurt our organs, but may also raise the risk of brain diseases like Alzheimer’s. The problem is that many people already don’t get enough choline each day.
In fact, the recommended daily amount of choline was set back in 1998 by the Institute of Medicine, and newer studies now suggest that we might need even more choline than that for the brain to work its best.
People who eat mostly plant-based diets need to be especially careful. Foods like eggs, meat, and poultry have a lot of choline, but they are not usually eaten in vegan or vegetarian diets. Plant foods that have choline include soybeans, Brussels sprouts, and some nuts, but it might still be hard to get enough from plants alone.
The good news is that choline supplements are easy to find and affordable. Taking a supplement can help support brain health and may help prevent serious conditions like Alzheimer’s.
Other studies also show that the right timing of taking vitamins may help protect the heart, and vitamin D might lower the risk of dying from cancer. Plant nutrients can lower blood pressure, and antioxidants could help prevent dementia.
This research, led by Ramon Velazquez and his team, was published in the journal Aging Cell. It reminds us how important it is to eat a balanced diet and make sure we are getting all the nutrients our body and brain need.
If you care about heart health, please read studies about how eating eggs can help reduce heart disease risk, and Vitamin K2 could help reduce heart disease risk.
For more information about heart health, please see recent studies about how to remove plaques that cause heart attacks, and results showing a new way to prevent heart attacks, strokes.
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