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What is choline?
Choline is a fat-like nutrient and a component of the better-known lecithin. Choline is used in the body for numerous tasks. On the one hand, it is used for the production of phosphatidylcholine, which in turn is an important component of our cell membranes.
Secondly, choline is important for the production of the neurotransmitter acetylcholine. This messenger substance transmits signals between our nerve cells in the brain and in the periphery and influences our brain function, cognition, memory and attention. Liver health is also dependent on choline. The nutrient is involved in the production of VLDL (Very Low Density Lipoprotein). VLDL is a transport protein and transports fat and cholesterol from the liver to those areas of the body where the two substances are urgently needed. In this way, choline protects the liver from an overload of fatty bodies and the dreaded fatty liver. In addition, together with betaine, folic acid, vitamin B12 and S-adenosylmethionine (SAMe), choline regulates the homocysteine level. This value is in turn an important parameter for our cardiovascular system and influences our vascular health.
Examples of choline-rich foods:
| Food | Amount of choline per 100g food |
|---|---|
| eggs | 293.8 mg |
| butter | 18.8 mg |
| cheese | 16 mg |
| pork | 108.2 mg |
| salmon | 65.5 mg |
| sunflower seeds | 55 mg |
| soybeans | 116 mg |
Good to know:
Choline plays a role in the regulation of gene expression (conversion of genetic information into synthesis processes) and early brain development in the embryo. Because of its importance in the body, choline used to be called vitamin B4. This term has not become established, as the body can produce choline itself. Nevertheless, a sufficient dietary intake is crucial for all its functions.
Why is a healthy homocysteine level important?
An elevated blood level of the amino acid homocysteine is considered a risk factor for various diseases in the cardiovascular system such as stroke, heart attack and vasoconstriction. Homocysteine is produced in the body through the breakdown of the amino acid methionine, which is contained in numerous, predominantly animal foods. As a rule, homocysteine is broken down quickly and efficiently by various metabolic pathways in the body. What does choline have to do with homocysteine? A lack of choline is associated with an increased homocysteine level. Conversely, a good supply of choline and/or betaine from food or supplements can have a positive effect on homocysteine levels.