Latest news with #choline
The Independent
22-07-2025
- Health
- The Independent
Nutrient found in eggs helps lower the risk of developing Alzheimer's, research shows
Research indicates that consuming more than one egg per week may significantly reduce the risk of developing Alzheimer's disease. A study of over 1,000 older US adults found that this intake was associated with a 47 percent lower risk of Alzheimer's over nearly seven years. The primary benefit is linked to choline, an essential nutrient found in eggs, which plays a crucial role in memory and brain function. Egg yolks also contain omega-3 fatty acids, known for their neuroprotective properties, further contributing to brain health.
Yahoo
20-07-2025
- Health
- Yahoo
Eating these common foods could reduce Alzheimer's risk, experts say
Reducing the risk of Alzheimer's could be as simple as eating the right food. A new study by researchers in Boston, Chicago and Washington, D.C., found that eating foods high in choline could lower the risk of developing the common dementia. Choline is an essential micronutrient found in various foods, including poultry, dairy products (such as milk, yogurt and eggs), cruciferous vegetables like broccoli and Brussels sprouts, beans and some fish, according to the USDA. The Key To Living Longer Could Be Tied To A Surprising Substance, Study Suggests Dietary choline intake has been associated with a lower risk of cognitive function and reduced risk of dementia, the researchers concluded. In the study, participants averaging 81 years of age who did not have Alzheimer's completed dietary questionnaires and underwent annual neurological exams. Read On The Fox News App After an eight-year follow-up, researchers determined that consuming about 350 milligrams of choline per day was associated with the lowest risk of clinical Alzheimer's diagnoses in older adults. Los Angeles-based registered dietitian nutritionist Ilana Muhlstein has also backed the impact of choline on brain health, citing a 2024 China-based study that found intake improves cognitive function, especially among women. "This is the study that inspired me to start supplementing choline," she said. "My memory has gotten worse over the years. I first wrote it off as 'pregnancy brain,' then 'mommy brain,' but eventually realized I should do my best to help it." "I already sleep well, exercise regularly, play mahjong and limit my alcohol, so choline was the next obvious tool worth trying." Warding Off Alzheimer's Might Mean Making These 11 Lifestyle Changes, Expert Says Muhlstein shared that more than 90% of the choline in eggs comes from the yolk. For those who choose to eat egg whites for dietary reasons, taking a choline supplement may be a better option. Choline intake should be tailored to each person's individual needs, the nutritionist noted, referencing guidance from the Harvard School of Public Health. "Premenopausal women may have lower requirements for dietary choline, because higher estrogen levels stimulate the creation of choline in the body," the university wrote. In a separate interview with Fox News Digital, Dr. Daniel Amen, a psychiatrist, brain imaging doctor and founder of Amen Clinics in California, emphasized the importance of eating the right foods for brain health. "Your brain uses 20% to 30% of the calories you consume," he said. "So, nutrition is critical to help your brain or hurt your brain." Walnuts are one of Amen's favorite brain-healthy food options, as they contain choline as well as omega-3 fatty acids. He also recommends including wild salmon as a dietary staple, as it's high in omega-3s and healthy protein, as well as organic blueberries and green, leafy vegetables. Click Here To Sign Up For Our Health Newsletter "If you had a salad every day, and you put blueberries and salmon and walnuts on it with a little lemon and olive oil, that would be a perfect brain-boosting lunch," he said. The doctor also suggested considering certain supplements to foster better brain health, including vitamin D, omega-3 or fish oil, or a daily multi-vitamin. For more Health articles, visit "Nearly two-thirds of the American population is low in vitamin D," he said. "And if it's low, it's a universal risk factor for every bad thing related to your brain, but also to your body, including obesity and cancer … Know and optimize your vitamin D level." Fox News Digital reached out to the study researchers for article source: Eating these common foods could reduce Alzheimer's risk, experts say Solve the daily Crossword
Fox News
16-07-2025
- Health
- Fox News
Eating these common foods could reduce Alzheimer's risk, experts say
Print Close By Angelica Stabile Published July 16, 2025 Reducing the risk of Alzheimer's could be as simple as eating the right food. A new study by researchers in Boston, Chicago and Washington, D.C., found that eating foods high in choline could lower the risk of developing the common dementia. Choline is an essential micronutrient found in various foods, including poultry, dairy products (such as milk, yogurt and eggs), cruciferous vegetables like broccoli and Brussels sprouts, beans and some fish, according to the USDA. THE KEY TO LIVING LONGER COULD BE TIED TO A SURPRISING SUBSTANCE, STUDY SUGGESTS Dietary choline intake has been associated with a lower risk of cognitive function and reduced risk of dementia, the researchers concluded. In the study, participants averaging 81 years of age who did not have Alzheimer's completed dietary questionnaires and underwent annual neurological exams. After an eight-year follow-up, researchers determined that consuming about 350 milligrams of choline per day was associated with the lowest risk of clinical Alzheimer's diagnoses in older adults. Los Angeles-based registered dietitian nutritionist Ilana Muhlstein has also backed the impact of choline on brain health, citing a 2024 China-based study that found intake improves cognitive function, especially among women. "Your brain uses 20% to 30% of the calories you consume." "This is the study that inspired me to start supplementing choline," she said. "My memory has gotten worse over the years. I first wrote it off as 'pregnancy brain,' then 'mommy brain,' but eventually realized I should do my best to help it." "I already sleep well, exercise regularly, play mahjong and limit my alcohol, so choline was the next obvious tool worth trying." WARDING OFF ALZHEIMER'S MIGHT MEAN MAKING THESE 11 LIFESTYLE CHANGES, EXPERT SAYS Muhlstein shared that more than 90% of the choline in eggs comes from the yolk. For those who choose to eat egg whites for dietary reasons, taking a choline supplement may be a better option. Choline intake should be tailored to each person's individual needs, the nutritionist noted, referencing guidance from the Harvard School of Public Health. "Premenopausal women may have lower requirements for dietary choline, because higher estrogen levels stimulate the creation of choline in the body," the university wrote. In a separate interview with Fox News Digital, Dr. Daniel Amen, a psychiatrist, brain imaging doctor and founder of Amen Clinics in California, emphasized the importance of eating the right foods for brain health. "Your brain uses 20% to 30% of the calories you consume," he said. "So, nutrition is critical to help your brain or hurt your brain." CLICK HERE TO GET THE FOX NEWS APP Walnuts are one of Amen's favorite brain-healthy food options, as they contain choline as well as omega-3 fatty acids. He also recommends including wild salmon as a dietary staple, as it's high in omega-3s and healthy protein, as well as organic blueberries and green, leafy vegetables. CLICK HERE TO SIGN UP FOR OUR HEALTH NEWSLETTER "If you had a salad every day, and you put blueberries and salmon and walnuts on it with a little lemon and olive oil, that would be a perfect brain-boosting lunch," he said. The doctor also suggested considering certain supplements to foster better brain health, including vitamin D, omega-3 or fish oil, or a daily multi-vitamin. For more Health articles, visit "Nearly two-thirds of the American population is low in vitamin D," he said. "And if it's low, it's a universal risk factor for every bad thing related to your brain, but also to your body, including obesity and cancer … Know and optimize your vitamin D level." Fox News Digital reached out to the study researchers for comment. Print Close URL
Daily Mail
14-07-2025
- Health
- Daily Mail
Eating just 4 ounces of common food each week cuts Alzheimer's risk by 40%
Older adults who eat two eggs a week may be less likely to develop Alzheimer's disease, a new study claims. Researchers from Boston, Washington DC and Chicago found that the presence of several nutrients, particularly choline in the breakfast staple can help lower the risk of the progressive disease. Choline is an essential nutrient for liver development, healthy brain development, muscle movement, maintaining nervous system health and metabolism. While previous research has suggested that eating eggs may support cognitive performance, this new study has been able to find that the choline in eggs can reduce the risk of Alzheimer's-related dementia by 40 percent. Alzheimer's disease is believed to be caused by the development of plaques created by protein cells in the brain, which damage and kill cells. But now, scientists believe that choline can protect the brain cells from decay and damage, therefore reducing a person's risk of developing the disease. Alzheimer's disease is the most common form of dementia and primarily affects people over the age of 65. More than 7.2 million adults among that age bracket in the US are currently living with the condition, and over 100,000 die from it each year. The Alzheimer's Association warns that nearly 13 million Americans may be affected by 2050. While there is no clear cause of the disease, experts believe that cases of Alzheimer's are set to increase in the future due to genetic mutations and lifestyle choices, such as physical inactivity, unhealthy diet and social isolation. To find the link between consuming eggs and the potential decrease in the risk of developing Alzheimer's, the researchers analyzed data from 1,024 dementia-free people. The participants were asked to fill in a well-known food frequency questionnaire developed at Harvard University that captures their typical diet over the previous year, including how often they ate eggs. Once completed, they were followed by the researchers for nearly seven years and underwent yearly assessments for signs of Alzheimer's dementia. The scientists divided these participants into four groups based on how often they consumed eggs: less than once per month, one to three times per month, once per week and two or more times per week. The volunteer's answers as well as the data from their cognitive tests were then evaluated using various statistical models. Along with the 1,024 living participants, another 578 participants donated their brains for research after death. These brain samples allowed the scientists to assess whether egg intake was related to the presence of dementia-related markers. It remains unclear if all the deceased participants were suffering from dementia prior to their death. Results showed that people who ate eggs at least once a week had a lower rate of clinical Alzheimer's diagnosis than those who ate them rarely. Specifically, those who ate eggs once-a-week or two-or-more-times-per-week groups had about half the risk of developing Alzheimer's dementia compared to those who consumed eggs less than once a month. Participants who ate eggs more frequently also had significantly higher average choline levels over time. While this observational study did not expand on how choline can decrease the risk of Alzheimer's disease by up to 40 percent, the scientists theorized that it's overall protective effect may play a critical role in protecting brain cells from damage. Choline is a nutrient essential for producing acetylcholine, a neurotransmitter that maintains the brain's memory and learning capacity. It also plays a significant role in maintaining and protecting the structure of cell membranes in the brain. Previous studies have shown that low choline levels in the blood are associated with increased levels of amyloid plaques and tau tangles in the brain - both of which are the main culprits in the development of the Alzheimer's. The plaques and tangles form when amyloid proteins misfold and stick together, forming sticky clumps (plaques) and when tau proteins twist and get tied up (tangles). These toxic buildups block brain cells, or neurons, from sending signals properly. Over time, this can impair brain functioning and lead to memory and muscle decline. If it persists, this disruption can cause permanent damage in the brain that leads to Alzheimer's disease. As the disease progresses, patients may lose the ability to speak, care for themselves or even respond to the world around them. However, the researchers believe that regularly consuming eggs can maintain choline levels in the body, which in turn can help maintain brain cell health and prevent the formation of amyloid plaques and tau tangles. Even though the liver produces choline in small amounts, experts say that it is necessary to consume food items such as egg yolks, fish, soybeans and legumes to maintain the required levels of the nutrient in the body. According to the National Institute of Health, adult women (above the age of 19) need to consume about 425 milligrams of choline per day while adult men need to consume 550 mg of the nutrient every day. One large hard boiled egg has about 147 mg of choline while half a cup of roasted soybeans contain about 107 mg of the nutrient. On the other hand, three ounces of pan-fried beef liver contains about 356 mg of choline while three ounces of cooked fresh cod merely has 71 mg of the nutrient.
Health Line
29-05-2025
- Health
- Health Line
What Is Choline? An Essential Nutrient With Many Benefits
Choline is a vital nutrient, but many people do not consume the recommended intake. Beef and chicken liver, salmon, and eggs are among the richest dietary sources of choline. Choline was only acknowledged as a required nutrient by the Institute of Medicine in 1998. Although your body makes some choline naturally, you need to get it from your diet to avoid a deficiency. Many people are not meeting the recommended intake for this nutrient. This article provides everything you need to know about choline, including what it is and why you need it. What is choline? Choline is an essential nutrient. This means it's required for normal bodily function and human health. Though your liver can make small amounts, you must obtain the majority through your diet. Choline is an organic, water-soluble compound. It is neither a vitamin nor a mineral. However, it is often grouped with the vitamin B complex due to its similarities. In fact, this nutrient affects a number of vital bodily functions. It impacts liver function, healthy brain development, muscle movement, your nervous system and metabolism. Therefore, adequate amounts are needed for optimal health. Serves many functions in your body Choline plays an important part in many processes in your body, including: Cell structure: It is needed to make fats that support the structural integrity of cell membranes. Cell messaging: It is involved in the production of compounds that act as cell messengers. Fat transport and metabolism: It is essential for making a substance required for removing cholesterol from your liver. Inadequate choline may result in fat and cholesterol buildup in your liver. DNA synthesis: Choline and other vitamins, such as B12 and folate, help with a process that's important for DNA synthesis. A healthy nervous system: This nutrient is required to make acetylcholine, an important neurotransmitter. It's involved in memory, muscle movement, regulating heartbeat and other basic functions. How much do you need? Due to a lack of available evidence, a Reference Daily Allowance (RDA) for choline has not been determined. However, the Institute of Medicine has set a value for adequate intake (AI). This value is intended to be sufficient for most healthy people, helping them avoid negative consequences of deficiency, such as liver damage. Nevertheless, requirements differ according to age, gender, and genetic makeup. In addition, determining choline intake is difficult because its presence in various foods is relatively unknown. Here are the recommended AI values of choline for different age groups: 0–6 months: 125 mg per day 7–12 months: 150 mg per day 1–3 years: 200 mg per day 4–8 years: 250 mg per day 9–13 years: 375 mg per day 14–18 years: 400 mg per day for females and 550 mg per day for males Adult females: 425 mg per day Adult males: 550 mg per day People breastfeeding: 550 mg per day Pregnant people: 430 mg per day Deficiency is unhealthy but rare Choline deficiency can cause harm, especially for your liver. One small, older study in 57 adults found that 77% of men, 80% of postmenopausal women and 44% of premenopausal women developed fatty liver and/or muscle damage after going on a choline-deficient diet. Another older study noted that when postmenopausal women consumed a diet deficient in choline, 73% developed liver or muscle dysfunction. However, these symptoms disappeared once they began getting enough choline. Choline is especially important during pregnancy, as a low intake may raise the risk of neural tube defects in unborn babies. Another older study determined that a higher dietary intake around the time of conception was associated with a lower risk of neural tube defects. In addition, low choline intake may raise your risk of other pregnancy complications. These include preeclampsia, premature birth and low birth weight. Top dietary sources Choline can be obtained from a variety of foods and supplements. Food sources Dietary sources are generally in the form of phosphatidylcholine from lecithin, a type of fat-like molecule found in lecithin. The richest dietary sources of choline include: Food Portion Amount of choline contained (mg) Pan-fried beef liver 1 slice (3 ounces or 85 grams) 356 Hardboiled eggs 1 large egg 147 Lean braised beef top round 3 ounces or 85 grams 117 Roasted soybeans Half a cup 107 Roasted chicken breast 3 ounces or 85 grams 72 Cooked fresh cod 3 ounces or 85 grams 71 Baked red potatoes with skin 1 large potato 57 Canned kidney beans Half a cup 45 Additives and supplements Soy lecithin is a widely used food additive that contains choline. Therefore, it is likely that extra choline is consumed through the diet via food additives. Some additive and supplemental forms of chlorine include: lecithin phosphatidylcholine choline chloride CDP-choline alpha-GPC betaine Some sources claim that choline in nutritional supplements may reduce body fat, but there is little to no evidence supporting these claims. Impact on heart health Elevated levels of homocysteine in your blood have been linked to an increased risk of heart disease and strokes, as well as lower blood pressure. However, evidence is mixed, and more studies are needed to confirm any positive link. Choline helps convert the amino acid homocysteine to methionine. Therefore, a deficiency of choline can result in an accumulation of homocysteine in your blood. Impact on your brain Choline is required to produce acetylcholine, a neurotransmitter that plays an important role in regulating memory, mood and intelligence. It's also needed for the process that synthesizes DNA, which is important for brain function and development. Therefore, choline intake is associated with improvements in brain function and cognitive performance. Observational studies link higher choline intake to better brain function and a lower risk of dementia and Alzheimer's disease. However, further studies on this subject are needed to better understand whether choline supplementation would affect cognitive function. Too much can be harmful Consuming too much choline has been associated with unpleasant and potentially harmful side effects. These include drops in blood pressure, sweating, fishy body odor, diarrhea, nausea and vomiting. The daily upper limit for adults is 3,500 mg per day. This is the highest level of intake that is unlikely to cause harm. It is very unlikely that someone could ingest this amount from food alone. It would be almost impossible to reach this level without taking supplements in large doses.
