trying to keep her brain health in check is a no-brainer (pun intended). Since having a healthy brain is essential to our ability to communicate effectively, make decisions, and generally live independent and productive lives, it’s no wonder why so many people focus on keep this key organ in top shape.
A wide variety of factors can affect our brain health, and not all factors are under our control (we’re looking at you, age, and genetics). But factors like our dietary choices can profoundly affect how our heads fare as we progress through the aging process.
Among the many diets that exist, the mind diet seems to be your best time when choosing a diet pattern for supporting your brain health. As a combination of the Mediterranean and the board dietThis way of eating is rich in antioxidants, healthy fats, and a wide variety of micronutrients that can keep our noodles sharp. Also, this diet limits fried foods, red meat, cheese and sweets.
Of course, eating blueberries, olive oil, and other foods included in the MIND diet are a fantastic idea if you’re trying to support your brain health. But in addition to focusing on anti-inflammatory and antioxidant-rich foods, you may want to include eat choline rich foods to your “to do” list for doing everything you can to keep your cantaloupe functioning properly because you may not be getting enough of this essential nutrient.
Choline: the brain-boosting nutrient many of us don’t eat
Would you believe that a nutrient that is linked to cognitive health, DNA synthesis, a healthy pregnancy, and the body’s ability to remove cholesterol from the liver is only consumed in adequate amounts by about 10% of the US population?
Choline is an essential nutrient, which means your body can’t make it in adequate amounts; therefore, you need to get this nutrient from your diet or supplements. This B-like vitamin certainly doesn’t get the spotlight it deserves, especially when it comes to how this nutrient can affect our brain health.
Choline is essential to the body’s process of producing acetylcholine, a neurotransmitter that affects memory, temperament, and intellect. Adequate concentrations of choline in the brain are thought to protect against age-related cognitive decline and certain types of dementia, including Alzheimer’s diseasepossibly because having enough in the body can preserve neurons, brain volume, and neural transmissions.
In fact, the results of a study published in the American journal of clinical nutrition showed that, among a cohort of more than 3,000 subjects, those who consumed the most choline appeared to have a reduced risk of developing Alzheimer’s disease. According to this study, those who consumed the least amount of choline every day were significantly associated with a higher risk of developing dementia or Alzheimer’s disease.
A different study that evaluated more than 2,000 people showed that low choline concentrations were associated with poor cognitive performance.
How much hill do we need?
Our choline needs can vary based on age, gender, and whether we are pregnant or nursing. From newborn babies to people in their golden years, choline is a nutrient that remains important to consume throughout the life cycle.
Here are the Adequate Intake (AI) levels for choline based on various ages, genders, and life cycle stages, based on the National Institute of Health measured in milligrams (mg).
- Birth to 6 months 125 mg/day
- 7–12 months 150 mg/day
- 1–3 years 200 mg/day
- 4–8 years 250 mg/day
- 9–13 years 375 mg/day
- 14–18 years 550 mg/day (M) 400 mg/day (F)
- 19+ years 550 mg/day (F) 425 mg/day (F)
- Pregnancy 450 mg/day
- Lactation 550 mg/day
Some of the best sources of choline include egg yolks, liver, beef, chicken, fish, and soybeans. Other foods, such as cauliflower, peanuts, quinoa, and potatoes, also have this nutrient, but not in as large amounts as the sources listed above.
You can stick to these natural sources of choline to help meet your needs. But if you want a little more hand holding when combing supermarket aisles for a choline-packed snack or ingredient, read on to find out which items belong in your cart.
Eggs are one of the best sources of choline, with around 150 milligrams of this key nutrient per egg. Eggland’s Best Eggs not only do they contain choline, but they also have twice the omega-3 compared to regular eggs. And from intake of omega-3 fatty acids is linked to better brain health, including these eggs in your diet gives you a 1-2 knock in the department of supporting brain health. These eggs also contain 6 times more vitamin D and 10 times more Vitamin E compared to ordinary eggs. Since these two nutrients are also linked to brain health, opting for Eggland’s Best Eggs is a no-brainer!
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With 55 milligrams of choline per serving, this brainiac bar It’s a perfectly portable choline snack that’s easy to eat throughout the day. But choline isn’t the only brain-health-supporting nutrient in these bars. Each serving also contains 150 milligrams of omega-3 fatty acids and 2 milligrams of lutein, two other nutrients that can help keep our brain health where we want it to be.
a cup of Horizon years of growth provides 50 milligrams of choline that supports cognitive health along with DHA and prebiotics to help keep little and adult minds healthy. Plus, this milk is USDA certified organic and carbon neutral.
While sunflower seeds may not contain a huge amount of choline, there is some there! With a 1/4 cup serving of shelled sunflower seeds providing 19 milligrams of cholineIncluding these little powerhouses in recipes and snacks can help you meet your needs.
Blake’s Seed Based Hot & Spicy Sunflower Seeds They are sunflower seeds with a kick. And along with choline, these seeds provide healthy fats, which can also help support brain health.
If you like to enjoy breakfast on the go, you may already be familiar with Carnation Breakfast Essentials. With 60 milligrams of choline per serving along with other important nutrients for brain health like iron, this sipping breakfast solution can help busy people get key nutrition early in the day.
Soybeans are one of the best vegetable sources of choline. with 107 milligrams of this nutrient per 1/2 cup. Seapoint Farms Dry Roasted Edamame is a convenient snack that is made from real soybeans, allowing you to fuel your body and brain in seconds.
Three ounces of cod contains 71 milligrams of choline along with other key nutrients for brain health, including DHA omega-3 fatty acids. If you’re not a pro at cod cooking, leaning on this pre-marinated dish can help you enjoy this nutrient-dense fish in no time. Simply bake these frozen, marinated fish pieces until cooked through, and enjoy with a side of cauliflower and red potatoes for even more choline on your plate.
