Perhaps most importantly, it can even change your genetic expression to promote health and protect against disease.
And you're probably not getting enough of it. In fact, according to the Institute of Medicine only 10% of Americans consume an "adequate" amount of choline.
If you're a vegetarian, you're almost certainly deficient in this vital compound. Of course, if you're a vegetarian... you probably stopped reading today's message at the word "liver".
The "Forgotten" B Vitamin
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 and waste products could not exit.
And it's why choline deficiency is associated with nutrient depletion and toxic buildup at the cellular level.
Another unique aspect of choline is that it contains chemical structures called methyl groups, which help cells communicate with each other. Methyl groups also turn genes on and off. They help produce neurotransmitters. And they have been shown to reduce inflammation.
Healthy "methylation" reduces your risk of almost every chronic illness including cancer, heart disease, depression, Alzheimer's and more.
Not surprisingly, choline is also critical during pregnancy and fetal development. It helps prevent birth defects (like spina bifida) and promotes healthy brain development.
But that's not the only way it helps mom and baby...
New research, published in The FASEB Journal, found that pregnant women who ate 930 mg of choline per day had 33% lower levels of the stress hormone, cortisol, compared to women who ate only 430 mg daily.
Research also 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 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 children and grandchildren. 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.
The great news is that you can influence how those genes are expressed. 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 choline is critical...
In fact, one study showed that when pregnant mothers consumed more choline, it turned on genes that beneficially affected hormone production in the fetus.
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So, how much do you need and how do you get more of it in your diet?
Want More Choline? Love Your Liver...
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 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:
