What Is Choline?

Choline, which is found in every cell in the human body, is a newly recognized type of B vitamin. In 1998, the National Academy of Sciences established adequate intake (AI) levels for choline: between 425 and 550 mg daily for adults, and between 150 and 300 mg daily for children. The average dietary intake of choline is between 200 and 600 mg daily. Choline is available in supplement form or from foods, including egg yolks, soybeans, spinach, whole wheat, bananas and oranges.

Choline In Our Bodies

Cell membranes

Cells need choline for cell membrane health and for the transport of fat molecules through cell membranes. Choline can modify fat molecules so that they can combine with water and flow through the bloodstream. Cell membranes, which are made up of fats, need choline to maintain flexibility and strength.

Nervous system

The nervous system needs choline for the communication between nerve cells. A key chemical in this transfer of messages is acetylcholine, which contains choline. Research suggest that choline may be useful in treating and preventing brain and nerve disorders, such as Alzheimer’s disease in adults and neural tube defects in babies.

Liver

Choline’s ability to modify fat molecules makes it an important factor in liver health. As choline promotes the transport of fat molecules, it helps to prevent fat accumulation in the liver. Therefore, choline may help to prevent cirrhosis and other liver disorders.

Deficiency

Choline deficiency is associated with increased levels of inflammatory markers, and with increased risk of cardiovascular disease, type-2 diabetes, osteoporosis and other inflammatory disorders. Choline deficiency may also lead to anemia, nerve disorders and folic acid deficiency.

Overdose

Excessive choline intake can cause toxicity symptoms and side effects, including low blood pressure, dizziness, body odor and sweating. Adults should not take more than 3.5 grams in one day.

Top Fruits For Choline Content

The amounts of Choline are given for 100g of each fruit.

1 Mulberry 12,30 mg
2 Raspberry 12,30 mg
3 Tangerine 10,20 mg
4 Banana 9,80 mg
5 Blackberry 8,50 mg
6 Orange 8,40 mg
7 Pumpkin 8,20 mg
8 Kiwi 7,80 mg
9 Redcurrant 7,60 mg
10 Melon (Cantaloupe) 7,60 mg
11 Guava 7,60 mg
12 Pomegranate 7,60 mg
13 Mango 7,50 mg
14 Carrot 7,50 mg
15 Lychee 7,10 mg
16 Cherry (sweet) 6,10 mg
17 Papaya 6,10 mg
18 Peach 6,10 mg
19 Blueberry 6,00 mg
20 Cucumber 6,00 mg
21 Strawberry 5,70 mg
22 Grape 5,60 mg
23 Pineapple 5,50 mg
24 Cranberry 5,50 mg
25 Lemon 5,10 mg
26 Pear 5,10 mg
27 Fig 4,70 mg
28 Watermelon 4,10 mg
29 Passion Fruit 4,00 mg
30 Apple 3,40 mg
31 Apricot 2,80 mg
32 Plum 1,50 mg
33 Jackfruit 0,00 mg
34 Elderberry 0,00 mg
35 Grapefruit 0,00 mg
36 Lime 0,00 mg
37 Gooseberry 0,00 mg
38 Blackcurrant 0,00 mg
39 Mangosteen 0,00 mg
40 Durian 0,00 mg
41 Tomato 0,00 mg