Choline was first discovered in the 1930's. It was originally studied for its ability to prevent fat and cholesterol from building up in the liver. But that's not all it does.

It also gives our cell membranes the ability to transfer both water-soluble and fat-soluble molecules. Without choline, lipid-soluble nutrients could not get into our cells. Likewise, waste products could not pass out. This causes nutrient depletion and toxic buildup at the cellular level.

Another unique aspect of choline is that it contains chemical structures called methyl groups. These components help cells to communicate with each other. They are also used by the body to turn genes on and off. They help produce neurotransmitters. And they have been shown to reduce inflammation and boost detoxification.

It's no wonder that adequate "methylation" within your body reduces the risk of almost every chronic illness including cancer, heart disease, depression, Alzheimer's and more.

And that's why a deficiency of choline is bad news for your health. It is a vital component of every human cell. Not surprisingly, it is also critical during pregnancy and fetal development. It has been shown to prevent birth defects (like spina bifida) and to promote healthy brain development.

But that's not the only way it helps mom and baby...

Research published in The FASEB Journal, found that choline can lower levels of stress. The researchers found that pregnant women who ate 930 mg of choline per day had 33% lower levels of cortisol compared to women who ate only 430 mg daily.

Cortisol is known as the "stress hormone." And research shows that babies who are exposed to high levels in the womb have an increased risk of type-2 diabetes, high blood pressure and stress-related illness later in life.

Can You Program Your Children's (and Their Children's) Health?

The dietary effects of choline don't just affect the health of unborn babies. It has the potential to affect future generations as well.

The researchers found that women who consumed more choline switched on genes that beneficially affect hormone production in the fetus. The genes that were switched on were those that affect the HPA axis. To put it simply, this is the "motherboard" of hormone production.

The field of epigenetics studies how the foods (and chemicals) you ingest today can impact not only your own health, but also the health of your progeny. And it's not because genetic mutations are passed down (although that can happen). Instead, it refers to how genes express themselves to promote health... or disease.

Better Diet Today, Healthier Genes Tomorrow

The great news is that you can influence how those genes are expressed. This is true even if you have inherited genes that would otherwise increase your risk of disease. And the best way to promote healthy genetic expression is to avoid chemicals and other contaminants and give your body the nutrients it needs.

And one nutrient that is critical is choline...

So, how much do you need and how do you get more of it in your diet?

The Institute of Medicine (IOM) recommends that women consume at least 425 mg daily. They recommend that men and breastfeeding women consume 550 mg daily. However, these intake levels are only minimums. They do not represent the therapeutic amounts seen in studies. For example, the women in the FASEB study were receiving nearly twice the IOM's recommendation for choline.

The richest sources of this vital nutrient include liver, beef, eggs, poultry and seafood. Here is the average choline content in some of these foods:

• Beef liver (3 oz/355 mg)
• Chicken liver (2 oz./247 mg)
• Sardines (3 oz/188 mg)
• Eggs (1 large/172 mg)
• Beef, cooked (4 oz/124mg)
• Chicken & Turkey (4 oz/97 mg)
• Scallops & Shrimp (4 oz/92 mg)

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