Choline: A Critical BRAIN Nutrient
Are you embracing a plant-based lifestyle, or perhaps considering it? Left feeling confused about the nutrients you need to focus on? One such concern is over choline. So, let's delve into choline, a nutrient often questioned in the realm of plant-based nutrition. Discover what choline is, its crucial role in our bodies, and how to incorporate it effectively into a plant-based diet.
Choline, derived from the Greek word "chole" meaning bile, plays a significant role in cellular membranes, enhancing flexibility and water sensitivity. Unfortunately, cooking, processing, and certain substances can easily deplete this vital nutrient. Here's what you need to know:
Intestinal Absorption: Choline is readily absorbed, possibly through bacterial ingestion in the colon.
Blood-Brain Barrier: Remarkably, it's one of the few vitamins that crosses the blood-brain barrier into spinal fluid, directly influencing brain chemical metabolism.
Memory and Muscle-Nerve Function: Known as the "memory" vitamin, choline can improve muscle-nerve function, offering potential benefits to Parkinson’s and Alzheimer’s patients.
Liver and Gallbladder Health: Choline supports liver and gallbladder function, guarding against damage.
Choline is abundantly present in both plant and animal cells. The highest form is sourced from lecithin, notably found in soybeans, aiding fat and cholesterol emulsification. Other plant sources include brewer’s yeast, wheat germ, peanuts, leafy greens, potatoes, oats, cauliflower, lentils, sesame seeds, and flaxseeds.
Understanding choline and its sources empowers us to optimize our nutritional intake and embrace the benefits of a plant-based diet.
Sources:
Haas, E. M., & Levin, B. (2006). Staying healthy with nutrition medicine 21st century edition. Celestial Arts.
