Keeping your brain healthy is essential for leading an independent and productive life. Unfortunately, not all factors impacting brain health are under our control. So, it’s much more important to consider those factors you can influence, such as your dietary choices. Besides anti-inflammatory and antioxidant-rich foods, you should eat foods packed with choline.
Keep reading to learn what choline is and why it is a crucial nutrient for keeping your brain sharp.
What Is Choline?
Choline is a nutrient that resembles B vitamins. It is used in many chemical reactions in the body and is linked to DNA synthesis and healthy pregnancy. When it comes to cognitive health, choline is instrumental in the production of acetylcholine, the chief neurotransmitter of the parasympathetic nervous system. This neurotransmitter impacts memory, intellect, and temperament.
How Can Choline Help My Brain?
Choline helps your brain by preserving neurons, neuronal transmissions, and brain volume. As a result, adequate daily choline intake has been linked to protecting the brain against age-related cognitive decline, including some types of dementia.
Which Foods Are Rich in Choline?
Choline is an essential nutrient, meaning the body can’t create it in adequate amounts. Instead, it must be supplied from your diet or supplements. Some of the foods rich in choline include:
- Egg yolks
- Beef
- Chicken
- Liver
- Fish
- Soybeans
These foods are the best sources of choline, but you can also benefit from adding the following to your diet:
- Cauliflower
- Quinoa
- Peanuts
- Potatoes
How Much Choline Do I Need?
The adequate intake level of choline you need will depend on your gender and age. Adult men generally require 550 milligrams a day, while women need 425 milligrams a day unless they’re pregnant or lactating. You should consult a healthcare professional to determine the levels best suited for your lifecycle stage.
