René Descartes certainly aimed for a deeper understanding when he said, “I think, therefore I am” (in Latin, “Cogito, ergo sum”). However, over the years, it has emerged to become one of the most ink-worthy phrases. And although we, as common beings, possibly cannot fathom the gravity of what the French philosopher and scientist meant by that phrase, we sure pay attention to thinking (sometimes, overthinking even).
Thinking is one of the elementary parts of our cognitive health. Whether we want to understand something, learn from it, remember the same effectively, and make use of it in practical life – cognitive health is crucial for daily functioning, well-being, and maintaining independence. It directly impacts how we process information, make decisions, and interact with the world, ultimately influencing our quality of life.
Turns out, there is one nutrient that is quite important for cognitive function, particularly during development and in older adults.
It’s Choline.
Let’s find out more about Choline.
What is Choline?
Choline is an essential nutrient that’s required for normal bodily function and human health. Though your liver can make small amounts, you must obtain the majority through your diet. Choline is an organic, water-soluble compound. It is neither a vitamin nor a mineral.
However, it is often grouped with the vitamin B complex due to its similarities.
In fact, this nutrient affects several vital bodily functions. It impacts liver function, healthy brain development, muscle movement, your nervous system, and metabolism.
Is choline important for cognitive health?
Choline plays a crucial role in the production of acetylcholine, a neurotransmitter vital for memory, learning, and mood regulation. Studies have shown that adequate choline intake may reduce the risk of dementia and improve cognitive performance.
Here’s a more detailed explanation:
Role in neurotransmitter production: Choline is a precursor for the neurotransmitter acetylcholine, which is essential for nerve cell communication in the brain. Acetylcholine is involved in memory, learning, and overall cognitive function.
Importance during development: In the perinatal stage, choline intake is crucial for optimal cognitive development and preventing neural tube defects.
Cognitive function in adults and elderly people:Studies have linked higher choline intake with better performance in some cognitive functions and a lower risk of dementia in adults and the elderly.
Protection against cognitive decline: Adequate choline levels in the brain may help protect against age-related cognitive decline and certain types of dementia, including Alzheimer’s disease, by potentially preserving neurons and brain volume.
What happens due to choline deficiency?
Choline deficiency has been associated with liver and muscle damage and increases in homocysteine (a risk factor for heart disease) after a methionine load. Recent reports suggest that choline metabolism may also play a role in diabetes, cancer, and cystic fibrosis.
One small study in 57 adults found that 77% of men, 80% of postmenopausal women, and 44% of premenopausal women experienced liver and/or muscle damage after going on a choline-deficient diet.
Another study noted that when postmenopausal women consumed a diet deficient in choline, 73% developed liver or muscle damage.
Which foods are a good source of choline?
Good sources of choline include animal products like meat, fish, eggs, and dairy, as well as some plant-based options like beans, nuts, and cruciferous vegetables.
Specific foods rich in choline include:
Organ meats: Beef liver, chicken liver
Fish: Salmon, cod, shrimp
Eggs: Especially the yolk
Dairy: Milk, yogurt, cheese
Cruciferous vegetables: Broccoli, Brussels sprouts, cauliflower
Legumes: Kidney beans, black beans, soybeans
Nuts and seeds: Almonds, peanuts, soybeans
Grains: Wheat germ, quinoa
While some choline-rich foods like liver and egg yolks are higher in saturated fat, others like salmon, chicken breast, and legumes are lower in saturated fat and still provide choline.