Title : What is Hill? An essential nutrient with many benefits
link : What is Hill? An essential nutrient with many benefits
What is Hill? An essential nutrient with many benefits
It was only recognized as a nutrient required by the Institute of Medicine in 1998.
Although your body produces something, you need to get choline from their diet to avoid deficiency .
However, less than 10% of the American population seems to be getting enough of this nutrient ( 1 ).
Here's all you need to know about the hill, including what it is and why you need.
What is Hill?
Choline is an essential nutrient ( 2 ).
This means that it is necessary for normal body function and human health. Although small amounts of it can be made in the liver, most must be obtained from the diet.
Choline is an organic, water-soluble compound. It is classified as a vitamin or a mineral or.
However, it is often grouped with the B vitamins because of their properties and similar functions. In fact, this nutrient affects a number of vital body functions.
These include liver function, the development of healthy brain, muscle movement, nervous system and metabolism, among others.
Therefore, appropriate for optimal health amounts are needed and to reduce the risk of certain diseases ( 1 ).
Conclusion :. Choline is an essential nutrient that must be included in the diet to maintain optimal human health
Choline serves many functions in the body
choline plays an important role in many processes throughout the body.
This includes the following main functions:
- Cell structure: is required to cause fat to support the structural integrity of cell membranes ( 3 ) .
- messaging Cell :. is involved in the production of compounds that act as messengers cell
- transport and metabolism of fat: is essential for the production of a substance necessary for the transport of cholesterol from the liver. inadequate choline can lead to accumulation of fat and cholesterol in the liver ( 4 5 ).
- DNA synthesis :. Choline and other vitamins such as B12 and folic acid helps with a process that is important for DNA synthesis
- A healthy nervous system: This nutrient is required to make acetylcholine , an important neurotransmitter. It is related to memory, muscle movement, regular heartbeat and many other basic features.
Conclusion: Choline is involved in many different processes. These include cell and messaging structure, fat transport and metabolism, DNA synthesis and nervous system.
How much is needed?
In order to get enough choline, you need to get from your diet. However, due to lack of available evidence, a value recommended daily intake (RDI) is not set.
However, the Institute of Medicine has set a value adequate intake (AI) ( 6 ).
This value is intended to be sufficient for most healthy people, which helps to prevent negative consequences of the deficiency such as liver damage.
However, the requirements vary depending on the genetic composition and gender ( 7 , 8 , 9 ).
In addition, the determination of the amount of choline a person consumes is difficult because of limited knowledge about the amounts present in different foods.
These are the values AI recommended Hill for different groups ( 10 ):
- : 0-6 months. 125 mg per day
- 7-12 months :. 150 mg per day
- 1-3 years old :. 200 mg per day
- 4-8 years :. 250 mg per day
- 9-13 years :. 375 mg per day
- 14-18 years, female :. 400 mg per day
- 14-19 years, male :. 550 mg per day
- Adult women :. 425 mg per day
- Adult men :. 550 mg per day
- Women who breastfeed :. 550 mg per day
- Pregnant women :. 450 mg per day
It is important to note that many people do well with less choline, while others need further ( 2 ).
In a study of 26 men, six developed symptoms of choline deficiency, even when the amount consumed AI ( 9 ).
Conclusion: Adequate choline intake is 425 mg per day for women and 550 mg per day for men. However, requirements vary by individual.
Choline Deficiency is unhealthy, but rare
choline deficiency can cause damage, especially to the liver.
A small study of 57 adults examined the effects of a diet deficient in choline.
found that 77% of men, 80% of postmenopausal women and 44% of premenopausal women experienced muscle damage liver and / or after following the diet ( 11 ).
Another study found that when postmenopausal women consumed a diet deficient in choline, 73% developed liver or muscle damage ( 12 ).
However, these symptoms disappeared once they started getting enough choline.
Choline is especially important during pregnancy as a low consumption can increase the risk of neural tube defects in newborns.
One study found that increased food intake around the time of conception was associated with a lower risk of neural tube defects ( 13 ).
In addition, low choline intake may increase the risk of other pregnancy complications. These include preeclampsia, premature delivery and low birth weight ( 2 ).
should also be noted that while most Americans do not consume adequate amounts in their diet, the actual deficiency is rare.
Conclusion: choline deficiency is associated with muscle damage liver and / or. Low intake during pregnancy is associated with complications.
Some people are at risk of deficiency
Although choline deficiency is rare, some people have a higher risk ( 14 ):
- endurance athletes: levels fall during long endurance exercise such as marathons. It is unclear whether taking supplements improves performance ( 15 16 ).
- High alcohol intake :. Alcohol may increase the requirements and the risk of deficiency, especially when intake is low ( 17 18 )
- Postmenopausal women : the estrogen hormone helps produce choline in the body. Since estrogen levels tend to fall in postmenopausal women who may be at higher risk of deficiency ( 6 19 ).
- Pregnant women: requirements increase during pregnancy. This is most likely due to an unborn baby it requires choline for development ( 20 ).
Conclusion :. People who are at higher risk of deficiency include athletes who drink too much alcohol, postmenopausal women and pregnant women
Major dietary sources of choline
choline can be obtained from a variety of foods and supplements.
Food Sources
Dietary sources are generally in the form of phosphatidylcholine of lecithin , a type of fat.
The richest dietary sources of choline include liver, eggs Fish soybean , cauliflower and broccoli ( 21 ):
- beef liver: 1 slice (2.4 ounces or 68 grams) contains 290 mg
- chicken liver: 1 slice (2.4 ounce or 68 grams) contains 222 mg
- Eggs:.. 1 large egg contains 113 mg
- cod: (3 oz 85 grams) contains 248 mg
- Salmon. A 3.9 ounces (110 grams) contains 62.7 mg fillet
- Cauliflower. 1 half cup (118 ml) containing 24.2 mg
- Broccoli. 1 half cup (118 ml) contains 31, 3 mg
- soybean oil.. 1 tablespoon (15 ml) containing 47.3 mg
Thus, a single egg provides about 20 -25% of your daily requirement, and two large eggs provide almost half of your daily requirement ( 22 ).
In addition, one (3 oz 85 grams) serving as kidney or beef liver can supply all the daily needs of a woman and most of a man ( 23 ) .
Conclusion :. rich food sources include beef liver, eggs, fish, nuts and some vegetables like cauliflower and broccoli
Additives and Supplements
Soy lecithin is a widely used food additive containing choline. Therefore, it is likely that some additional consumed through the diet through food additives.
Lecithin can also be purchased as a supplement. However, lecithin tends to contain only 10-20% of phosphatidylcholine.
phosphatidylcholine can also be taken as a supplement pill or powder, however, comprises only hill about 13% by weight of phosphatidylcholine ( 24 ).
Other forms of supplements include choline chloride, CDP-choline, betaine and alpha-GPC.
If you are looking for a supplement, CDP-choline and alpha-GPC tend to be higher in choline content per unit weight. more easily than others they are also absorbed.
Some sources claim that the hill in nutritional supplements can reduce body fat , but there is little or no evidence to support these claims.
Conclusion: Choline can also be taken as a supplement. CDP-choline and alpha-GPC seem to be the best types.
Choline and heart health
higher intake of choline are associated with a reduced risk of heart disease ( 25 ).
Folate and choline are involved in the conversion of the amino acid homocysteine methionine .
Therefore, any nutrient deficiency can result in an accumulation of homocysteine in the blood.
Elevated levels of homocysteine in the blood are associated with an increased risk of heart disease and stroke ( 26 ).
However, the evidence on this is mixed.
Although the hill could reduce homocysteine levels, the association between choline intake with the risk of heart disease is unclear ( 27 28 , 29 , 30 , 31 , 32 ).
Conclusion: Choline may help reduce the risk of heart disease by reducing homocysteine levels. However, the evidence is mixed.
Choline and brain
Choline to produce acetylcholine, a neurotransmitter that plays an important role in regulating memory, state of mind and intelligence ( 33 ).
is also needed for the process that synthesizes DNA, which is important for brain function and development ( 34 ).
Therefore, it is not surprising that choline intake has been associated with improved brain function.
The memory and brain function
large observational studies link the consumption of choline and blood levels to improved brain function, including improved memory and processing ( 35 , 36 ).
A supplement of 1,000 mg per day resulted in improved memory short and long term in adults 50-85 years who have had bad memory ( 37 ).
In a study of 6 months, giving phosphatidylcholine people with improved modestly in a small subgroup ( 38 ) early Alzheimer's disease memory.
However, other studies in healthy people and people with dementia found no effect on memory ( 39 40 41 ) .
Conclusion :. Increased choline intake has been associated with better memory function in some studies, but the evidence is mixed
Brain development
Several animal studies suggest that taking choline supplements during pregnancy can improve fetal brain development ( 20 42 43 ).
However, there are few studies on this topic in humans.
An observational study of 1,210 pregnant women found choline intake had no links with mental performance in children at 3 years ( 44 ).
However, the same study found that increased consumption during the second trimester was associated with better visual memory scores in the same children at 7 ( 45 ) age.
Another study 99 pregnant women gave 750 mg of choline per day when they were 18 weeks pregnant three months of pregnancy. They found no benefits for brain function or memory ( 46 ).
Conclusion: Studies in animals show choline supplements during pregnancy can improve brain development. However, the evidence in humans is limited.
Mental Health
Some evidence suggests choline may play a role in the development and treatment of certain mental health disorders.
A large observational study found that lower blood levels were associated with an increased risk of anxiety, but not depression ( 47 ).
These levels are also used as an indicator of certain mood disorder, and choline supplements are sometimes used to treat bipolar disorder ( 48 ).
One study found that choline therapy improved symptoms of mania in people with bipolar disorder diagnosis ( 49 ).
However, right now there are not many studies available on this topic.
Conclusion: Choline may play a role in the treatment of disorders such as anxiety and bipolar disorder. However, more research is needed.
Other health benefits of choline
choline levels have been associated with the development and treatment of certain diseases.
However, for most of them, the relationship is not clear and the investigation is ongoing ( 50 ).
Liver Disease
Although the results of choline deficiency in liver disease, it is unclear whether the lower than recommended levels intake lead to an increased risk of liver disease.
A study of more than 56,000 people found that normal-weight women with the highest intakes had a risk 28% lower liver disease compared with those with the lowest intakes ( 51 ).
The study found no association with liver disease in overweight women or men ( 51 ).
In another study of 664 people with non-alcoholic liver disease found that the lowest consumption were associated with greater severity of illness ( 52 ).
Conclusion :. There is little evidence that a higher intake of choline can reduce the risk or severity of liver disease in certain people
Cancer
Some research has found that women with diets rich in choline may have a lower risk of breast cancer ( 53 54 55 ).
A study involving 1,508 women found that those who consume diets high hill free were 24% less likely to develop breast ( 55 ) cancer.
However, the evidence is mixed.
Other studies found no association with cancer, but laboratory studies have found that a deficiency can increase the risk of liver cancer ( 56 57 58 ).
By contrast, higher consumption have also been associated with increased risk of prostate cancer in men and an increased risk of colon cancer in women ( 59 60 ).
Conclusion: The relationship between choline intake and cancer is unclear. In some cases, a higher intake may reduce the risk. For other cancers, a higher intake may increase the risk.
neural tube defects
Increased choline intake during pregnancy can reduce the risk of neural tube defects in babies.
One study found that women who had a higher intake around conception had a 51% lower risk of neural tube defects, compared to women with very low intakes ( 61 ).
Another observational study found that pregnant women with the lowest intakes were more than twice as likely to have babies with neural tube defects ( 62 ).
However, other studies found no relationship between intake of the mother and the risk of neural tube defects ( 63 64 ).
Conclusion :. Some evidence suggests an increased intake of choline during pregnancy can reduce the risk of neural tube defects
too much can be harmful
excessive intake of choline has been associated with unpleasant and potentially harmful side effects.
These include drops in blood pressure, sweating, fishy body odor, diarrhea, nausea and vomiting.
The adult daily upper limit is 3,500 mg per day. This is the highest level of intake that is unlikely to cause harm.
is very unlikely that someone can get this amount of food. It would be almost impossible to reach this level without taking supplements in large doses.
Conclusion :. Excessive consumption of choline has been associated with unpleasant side effects and potentially harmful
Take Home Message
Choline is an essential nutrient required for health optimal human.
can play a key role in healthy brain function, heart health, liver function and pregnancy, to name a few.
Although the actual deficiency is rare, most Westerners do not consume enough.
The post What is Hill? An essential nutrient with many benefits appeared first on https://authoritynutrition.com/what-is-choline/
Thanks for Reading What is Hill? An essential nutrient with many benefits
You are now reading the article What is Hill? An essential nutrient with many benefits Url Address https://exerciseplanstoloseweight.blogspot.com/2016/07/what-is-hill-essential-nutrient-with.html
0 Response to "What is Hill? An essential nutrient with many benefits"
Posting Komentar