Obviously, your body needs more veggies and fruits to be healthy. But to get instant vitamins and minerals, you need supplements. For example, Calcium is a very essential mineral for bones, since the omega-3 fatty acids present in calcium is helpful in keeping you healthy.
If you experience weight gain even after you did a lot of exercises, diet, and supplements, then you are not on the right path. Yes, you are missing the essential nutrient, called Choline.
What is Choline?
Do you hear this word?
Choline is a recently discovered nutrient. Choline is an organic, water-soluble compound. Choline is an essential nutrient sometimes referred to as vitamin B4. It was recognized as a required nutrient by the Institute of Medicine in the year 1998.
Though your body produces some Choline, you need to get it from your foods to avoid deficiency.
Why Choline is an Essential Nutrient?
This nutrient affects a number of vital bodily functions. It helps keep the cells and nerves working normally. It impacts muscle movement, metabolism, liver function, healthy brain development, and nervous system.
Functions of Choline:
- Cell structure
- Cell messaging
- Fat transport and metabolism
- DNA synthesis
- A healthy nervous system
How Choline is Helpful in Losing Weight?
Recent studies show that choline supplementation could rapidly reduce body mass without any side effects. Twenty-two female athletes (15 taekwondo and 7 judo athletes) were selected from different weight categories for this research. The results proved that the Choline’s efficient metabolism of fats has also been linked to a greater level of satiety. This leads to a decreased consumption of calories, resulting in overall weight loss.
Choline can nourish your brain and your liver while it helps you lose weight. Choline naturally promotes a faster rate of lipolysis. Which helps the body to burn fat faster, resulting in easier weight loss while simultaneously lowering cholesterol.
How Much Choline Do You Need Per Day?
The recommended intake to avoid deficiency may be able to promote weight loss and a reduction in body fat percentage. Here are the recommended values of choline for different age groups (3):
- From 0–6 months: 125 mg/day
- From 7–12 months: 150 mg/day
- From 1–3 years: 200 mg/day
- From 4–8 years: 250 mg/day
- From 9–13 years: 375 mg/day
- From 14–19 years: 400 mg/day for women and 550 mg/day for men
- Pregnant women: 450 mg/day
- Breastfeeding women: 550 mg/day
- Adult women: 425 mg/day
- Adult men: 550 mg/day
Foods Rich in choline
Choline is found in many foods, including spinach, meat, peas, liver, beans, nuts, eggs, fish, and others.
Since Choline is not rich in veggie foods. Thus, Vegans may have a higher risk of low choline levels. Here are some of the foods that are rich in Choline (4):
- Beef liver: 1 slice contains 290 mg.
- Fresh cod: 3 ounces contain 248 mg.
- Chicken liver: 1 slice contains 222 mg.
- Eggs: 1 large hard-boiled egg contains 113 mg.
- Salmon: 3.9-ounce fillet contains 62.7 mg.
- Soybean oil: 1 tablespoon contains 47.3 mg.
- Broccoli: 1/2 cup contains 31.3 mg.
- Cauliflower: 1/2 cup contains 24.2 mg.
You can also eat Salmon Egg Bake, Cauliflower with Chili Lime, Butter Brussel Sprouts with Turkey Bacon, Grilled Honey Glazed Salmon or Pecan Pesto Salmon, and Chicken Vegetable Soup.