When it comes to our brains, choline is a... - Deepstash
7 Days of Inspiration

Learn more about mentalhealth with this collection

How to find inspiration in everyday life

How to stay motivated

How to cultivate a positive mindset

7 Days of Inspiration

Discover 40 similar ideas in

It takes just

6 mins to read

<p>When it comes to our brains...

When it comes to our brains, choline is a nutrient you certainly don’t want to skimp on. “Choline is a building block for a special category of fats called phospholipids found in cell membranes and the nerve chemical acetylcholine , which regulates memory,” says Somer. “In fact, Alzheimer’s disease is characterized by an underproduction of acetylcholine,” she adds. Findings published in the American Journal of Clinical Nutrition suggest that a greater dietary intake of phosphatidylcholine, a form of choline, is linked to a lower risk for dementia and enhanced cognitive performance. And if you are a mom-to-be you want to make sure to get sufficient amounts of choline, since evidence  suggests it can benefit infant brain development. 

Somer stresses that although the body manufactures choline with the help of other nutrients, such as folic acid and vitamin B12, sometimes it doesn’t produce enough to maintain normal brain function. That’s where eggs can lend a big assist. According to the National Institutes of Health (NIH) , eggs, more specifically the yolks, are just about the richest source of choline in the supermarket, second only to beef liver. A single egg delivers about 30 percent of the daily requirement for brain-benefiting choline. The key source of phosphatidylcholine in the diets of participants of the aforementioned study were eggs. And people who regularly eat eggs typically take in twice the amount of choline as those who don’t consume eggs, per a study in the journal Nutrients .

72

444 reads

MORE IDEAS ON THIS

Matcha

Matcha

Green tea and matcha supply a unique amino acid called L-theanine, which at higher intakes may be associated with cognitive improvements, including better performance on memory tasks, as reported in the Journal of Medicinal Food

70

583 reads

Spinach

Spinach

Spinach is especially high in carotenoid antioxidants including beta-carotene and lutein, which a study published in 2020 in the Journal of Nutrition found can lower the odds of moderate or poor cognitive fu...

68

506 reads

Tempeh

Tempeh

Produced when whole soybeans are soaked, cooked, left to ferment with a fungus, and then pressed into a firm, dense patty, tempeh delivers 20 grams of brain-benefiting protein in a 3-ounce serving, per USDA data . ...

69

494 reads

Black Lentil

Black Lentil

What’s more, black lentils, like all legumes, are an excellent source of dietary fiber. Most people fail to get the fiber they need each day — 28 grams per day for adults on a 2,000-calorie diet, according to the

68

612 reads

Food May Impact Our Mental

Food May Impact Our Mental

A growing body of research shows that certain foods have the nutritional makeup to help maintain mental sharpness.

Food is one of the most important levers we can pull when it comes to brain health. Some foods have the compounds to help keep your brain performing well, while others lack any...

65

971 reads

Canned Sardines

Canned Sardines

These inexpensive canned fish are one of the best sources of long-chain omega-3 fatty acids in the supermarket, which some research  suggests may help slow age-related cognitive decline. An

74

882 reads

Spinach

Spinach

All vegetables are good for you, but Popeye’s favorite green is one of the top choices to help protect your noggin and keep it sharp. Why? Spinach is especially high in carotenoid antioxidants including beta-carotene and lutein, which a 

67

346 reads

<p>Could tossing strawberries ...

Could tossing strawberries on your oatmeal or yogurt or blitzing them into your smoothies help protect your brain from Alzheimer’s? Maybe so, say researchers at RUSH University. Their research, published in Ju...

73

579 reads

Avocado

Avocado

People who ate avocado daily for six months saw a significant boost in working memory and problem-solving efficiency, a study in the journal Nutrients found. The investigators attributed the benefit to the high bioavailable levels of ...

71

447 reads

CURATED FROM

IDEAS CURATED BY

benzherlambang

I read, I like, I share

Eat better for better brain

Related collections

Other curated ideas on this topic:

Supplements

Some of the essential nutrients can be acquired from supplements. However, nutrients such as taurine are easily overlooked. Others are so obscure that vegans are unlikely to have even heard of them.

  • There are small amounts of taurine in some dairy products, but the primary dietary sour...

The Vitamin B12 deficiency

Vitamin B12 is only found in animal products like eggs and meat.

Low B12 is widespread in vegans. There are some cases of children whose brains failed to develop because of their vegan parents.

Later in life, the IQ is directly correlated with the amount of B12 in a person's blood. th...

Collagen 

It's a set of proteins that form the primary structural component of connective tissues like skin and cartilage. Of the 28 different types of collagen, 90% is of 'Type 1', found in the skin, tendons, organs and parts of the bone. The other types of are found in cartilage, bone marrow, bas...

Read & Learn

20x Faster

without
deepstash

with
deepstash

with

deepstash

Personalized microlearning

100+ Learning Journeys

Access to 200,000+ ideas

Access to the mobile app

Unlimited idea saving

Unlimited history

Unlimited listening to ideas

Downloading & offline access

Supercharge your mind with one idea per day

Enter your email and spend 1 minute every day to learn something new.

Email

I agree to receive email updates