Choline is not a vitamin. It is one of the essential nutrients. Although our body can synthesis this nutrient in smaller amounts for the proper maintenance of the health, it is required to get this nutrient from the diet for maintaining the adequate levels in the body. This amazing essential nutrient has many functions in the body. It greatly aids in the synthesis of the cell structure. This essential nutrient aids to form the precursors of the cell signaling, nerve impulse transmission and greatly helps the brain in producing the neurotransmitters. It is also a fatty acid and stops the accumulation of fat in the liver. It works wonders in removing toxins and wastes and slows the build-up of the cholesterol. In this article, we are going to share few of the amazing choline-rich foods.
1. Soya Beans:
Soya beans are the great source of choline. Because of the rich content of choline, the moderate consumption of soya beans is suggested. This is because; choline in soya beans works great in manufacturing the acetylcholine, a compound that occurs throughout nervous system and functions as the neurotransmitter. This compound activates muscles as well.
You can get this essential nutrient from eggs as well. In fact, choline in eggs is in the form of phosphatidylcholine. And this phosphatidylcholine in turn is a major constituent of lecithin. Hence, the lecithin rich foods are the good sources of choline. And eggs are rich in lecithin. Therefore, consume an egg on the regular basis as the part of your breakfast.
Milk is also one of the main sources of choline. This nutrient is important for the transmission of the nerve impulses and fat metabolism. Prefer to consume a glass of milk daily. Some researchers confirmed that this essential nutrient plays a role in enhancing memory levels.
Chickpeas are another important dietary source of choline. In fact, highest amounts of this nutrient are found in these legumes. Besides reducing the risk of choline deficiency, these legumes offer a wide variety of health benefits also. These legumes have the power of controlling the blood sugar levels. They enhance satiety and greatly help with the weight loss.
5. Green Beans:
Green beans are another significant food source of choline. Prefer including green beans in your weekly chart. Moderate consumption of green beans is highly recommended. These beans are the nutrient packed and make your bones and eyes strong and healthy. The high intake of green beans works miracles in regulating the digestive processes.
6. Brown Rice:
You can obtain rich amounts of choline from brown rice as well. Brown rice, one of the highly nutritious foods, is loaded with B vitamins, magnesium, selenium, niacin, phosphorus, dietary fiber, manganese, and iron etc. With all these nutrients, the brown rice works great in lowering the bad cholesterol levels, keeps energy constant, regularizes the bowel movements, and keeps the digestive system healthy too.
Strawberries are the rich source of choline. Consume larger amounts of strawberries on the regular or weekly basis so as to keep the choline deficiency at bay. The deficiency of choline leads to the fatty liver. Due to this reason, this essential nutrient is highly indicated in cirrhosis of the liver with the fatty changes. Choline aids the oxidation of the fatty acids by forming lecithin.
Carrots are also abundantly rich in choline. It is suggested to consume one or two carrots on the daily basis so as to meet the daily requirement of the choline. Alternatively, you can consume carrot juice as well. This nutrient in carrots is highly helpful in flushing out the waste and toxins from the body. Choline in carrots plays a key role in reducing fat in the liver.