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Choline to Improve Memory
How to Improve your Memory with Choline
Want to remember your Christmas list without checking it twice? Then make sure you are getting enough choline, the precursor to the neurotransmitter, acetylcholine, and imperative to healthy function of the brain and central nervous system.
If you are confused, choline is a lesser known B vitamin that is an important nutrient for several functions, including memory. Choline is naturally found in foods, such as eggs, chicken, saltwater fish, brewer’s yeast, wheat germ, and liver.
Published in the American Journal of Clinical Nutrition, researchers found that among 1,391 subjects (36 to 83 years old), those in the top quarter for choline intake had the best cognitive performance. Participants answered a dietary questionnaire between 1991 and 1995. Then, researchers conducted memory tests and MRI brain scans to determine their cognitive health. The study did take into account other vitamins, but choline was still the top nutrient related to healthy memory.
A new study shows people with a choline-rich diet are able to perform significantly better on memory tests and less likely to have cognitive deterioration. This could be related to the fact that memory loss and Alzheimer’s disease can occur when cholinergic neurons are not adequately produced in the body.
The foods you choose to eat can impact your brain, as diets focused on whole grains, fish, lean meats, fruits and vegetables, such as the Mediterranean-type diet, can reduce cognitive decline or Alzheimer’s disease risks.
Beyond memory and cognitive function, choline has several other health effects, including:
Liver Function – Helps to eliminate toxins and excess fat in the liver, as well as support healthy liver function.
Inflammation – Researchers have found that a choline deficiency is related to higher levels of inflammation.
Breast Cancer – Higher levels of choline intake were shown to lower breast cancer risks.
Cholesterol Metabolism – Choline-deficient diets can cause greater accumulation of triglycerides in the liver.
Detopoulou P, Panagiotakos DB, Antonopoulou S, Pitsavos C, Stefanadis C. Dietary choline and betaine intakes in relation to concentrations of inflammatory markers in healthy adults: the ATTICA study. Am J Clin Nutr. 2008;87:424-430.
Llacuna L, Fernandez A, Montfort CV, Matias N, et al. Targeting cholesterol at different levels in the mevalonate pathway protects fatty liver against ischemia-reperfusion injury. J Hepatol. 2011 May;54(5):1002-1010.
Marcolin E, Forgiarini LF, Tieppo J, Dias AS, et al. Methionine- and choline-deficient diet induces hepatic changes characteristic of non-alcoholic steatohepatitis. Arg Gastroenterol. 2011 Mar;48(1):72-79.
Poly C, Massaro JM, Seshadri S, Wolf PA, et al. The relation of dietary choline to cognitive performance and white matter hyperintensity in the Framingham offspring cohort. Amer J of Clin Nutr. 2011 Dec;94(6):1584-1591.
Xu X, Gammon MD, Zeisel SH, Lee YL, et al. Choline metabolism and risk of breast cancer in a population-based study. FASEB J. 2008 Jun;22(6):2045-2052.
Chocolate Quinoa Cupcakes
This healthy tip brought to you by Applied Health Solutions (www.appliedhealth.com), purveyors of specialty formulas to give Solutions for Life.
Choline infused products:
High Potency B-Complex Go Heads Up Essential Multivitamin
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