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Food can sometimes feel like a minefield,
whatever diet you follow.
It can be difficult to make sure you're getting
all the essential nutrients, vitamins, and minerals
that you need to thrive.
But with careful planning, it can be possible
to get your nutrition spot on.
Take choline, for example.
Never heard of it?
You're not alone, but this is a nutrient
getting more attention for its benefits
of brain development, liver function, and metabolism.
Are you getting enough choline on a vegan diet?
Let's first look at what choline actually is.
The liver makes small amounts of choline.
Predominantly, however, we get it from our diet.
It's neither a vitamin nor a mineral.
It's closely related to the vitamin B complex
but it's technically a water-soluble compound.
Choline helps with brain development,
but it's also important for liver function and metabolism.
It also helps maintain a healthy nervous system.
Not getting enough choline could potentially
lead to brain fog, muscle twitching,
and difficulties in paying attention.
Choline is deemed an essential nutrient,
but research into it is limited.
There still isn't a recommended daily intake for choline.
This is due to a lack of available information.
However, the National Academy of Medicine
which acknowledged choline as a required nutrient
back in 1998, has created a guide that set
some dietary recommendations.
The Institute notes that breastfeeding women
and adult men should consume the most,
at 450 milligrams a day.
Pregnant women should aim to consume around the same,
and non-pregnant adult women should look
to consume 425 milligrams a day.
For children and teenagers, the recommended amount varies.
Studies have shown that choline delivers
a number of benefits, especially when it comes
to brain health.
It can boost brain function and improve memory.
A 2012 Harvard Health Letter says "in the brain,
"choline speeds up the creation
"and release of acetylcholine,
"a protein that carries signals among brain cells
"and is important for memory
"and assorted other brain functions."
It explains, "the brains of people with Alzheimer's disease
"have lower levels of acetylcholine than people
"without the disease, and the medications used
"to treat the early stages of it, Donezepil,
"Galantamine, and Rivastigmine under the names
"Aricept, Reminyl, and Exelon work by blocking
"an enzyme, cholinesterase, that dismantles acetylcholine."
One study conducted at the Massachusetts Institute
of Technology, revealed that choline supplementation
improved short and long-term verbal memory
in adults aged 50 to 85.
Researchers gave participants 1,000 milligrams
of cetacholine a day for three months.
A crossover study gave different participants
2,000 milligrams a day for two months.
A study concluded that cetacholine therapy
improved verbal memory functioning in older individuals
with relatively inefficient memories.
It added, "cetacholine may prove effective
"in treating age-related cognitive decline
"that may be the precursor of dementia."
The Framingham Offspring Study asked a group
of participants to answer a questionnaire
about the different foods that they ate.
They then looked for correlations between brain health
and choline intake.
Brain health was assessed in a number of ways,
including MRI scans and memory tests.
According to the Harvard Health Letter,
there were two findings from the study,
those who included a lot of choline in their diet
were more likely to do well on the memory
and cognitive ability test.
MRI scans also showed that a high consumption of choline
in the past was associated with healthier brain tissue.
Harvard Health commented, "this is just one study.
"Proof will come only with more research,
"and the Health Letter isn't recommending
"that you start taking choline supplements.
"Yet it's not an isolated finding, either.
"There's a promising pattern of suggested findings
"that choline could at least be helpful
"with keeping our cognitive abilities intact."
Choline could also potentially help with alertness.
According to the Journal of Aging Research
and Clinical Practice, low choline intake
is associated with feelings of sleepiness.
The nutrient may also benefit those suffering
from mental health conditions.
While there is limited research on this topic,
a study conducted back in 1996 looked at the impact
of choline therapy on bipolar patients.
It found that the therapy improved symptoms of mania.
Consuming adequate amounts of choline could also
reduce the risk of breast cancer, and the risk
of neural tube defects in babies.
Research into these areas is also limited.
"It is possible to take too much choline,"
says Harvard Health.
It notes, "in large amounts choline can cause
"low blood pressure, sweating, and too much saliva.
"Excessive amounts can also produce a fishy body odor
"because choline gets metabolized into trimethylamine,
"a substance that smells like fish."
Is it necessary to supplement choline?
Some nutritionists believe that people
following a plant-based diet should consider
opting for supplements to boost their intake of choline.
Nutritionist Emma Derbyshire said in a BMJ Journal paper
if people are eating a plant-based diet,
particularly if they are women of childbearing age,
they should look at supplements.
Choline is often included in prenatal vitamins,
as it is important for healthy fetal development.
Not everyone believes that choline
supplementation is necessary.
Bahee Van De Bor, a spokesperson for the British
Dietetic Association, disagrees with Derbyshire.
She said, "you absolutely can meet the requirements
"with a vegan or plant-based diet," but you have
to have a plan.
Foods can be vegan but not provide
the necessary nutrients.
Heather Russell, a registered dietitian,
says that choline requirements and intakes
in different dietary groups are poorly defined at present.
She says "choline is widely distributed
"in plant foods because it's present in cell membranes.
"Soy products, quinoa, and broccoli are some of
"the best plant-based sources."
She added, "you do not need to take a choline supplement
"when you switch to totally plant-based nutrition
"if you eat a balanced and varied diet
"containing plenty of minimally processed plant foods.
"The evidence base shows that this way of eating
can support excellent health."
- Figure out whether you're kind of hitting
the targets that you want to be hitting
or whether you need to make some tweaks
to your diet.
- [Instructor] Studies have linked plant-based diets
with reducing the risk of major diseases,
including heart disease, diabetes,
and certain types of cancer.
The Physicians Committee for Responsible Medicine,
with more than 12,000 physician members,
believed that a number of chronic illnesses
including diabetes can be either prevented
or treated with a plant-based diet.
A 2003 study by the organization shows
that plant-based diets can control blood sugar
three times more effectively than traditional
diabetes diet plans, which limit calories and carbohydrates.
According to PCRM, after just a few weeks
on a plant-based diet, participants revealed
dramatic health improvements.
They experienced weight loss
and their insulin sensitivity improved.
Founder of PCRM Dr. Neal Barnard
believes that the only supplementation necessary
on a vegan diet is vitamin B12.
He writes in his book The Vegan Starter Kit,
"there are really only two rules:
"one, build your meals from plant-based foods,
"especially vegetables, fruits, whole grains, and legumes,
"beans, peas, and lentils.
"Number two, ensure complete nutrition
"with a supplement of vitamin B12."
- Will I get enough protein?
How about calcium?
Do I need supplements?
Well I've taken all of these questions
and answered them really concisely
in this thin little book called The Vegan Starter Kit
that you can share with your friends.
- [Instructor] Vitamin B12 is the most chemically complex
of all vitamins, and it is also one of the most
essential for human health.
It helps the body's nerve and blood cells stay healthy
and it plays a role in the creation of DNA,
the genetic material found in all cells.
B12 is found in a handful of fortified plant-based foods,
but there are plenty of vegan supplements on the market.
Unlike B12, choline is found in a number of vegan foods.
You may already including them in your diet.
Tofu and other soy-based products,
including soy milk, contain choline.
Cruciferous vegetables like broccoli and Brussels sprouts
are also good plant-based sources.
If you're a fan of peanut butter on toast,
then you may be pleased to hear that the spread
is a good choline source.
Two tablespoons of peanut butter contain around
11 milligrams of choline.
Almonds and walnuts are also sources,
containing more than seven milligrams
and more than three milligrams, respectively.
Pinto beans and mushrooms also contain choline,
as does quinoa, the popular South American grain.
So if you follow a plant-based diet, you can choose
to supplement, but there are plenty of vegan foods
that contain choline, and they're pretty darn tasty, too.
What do you think?
Do you supplement for choline?
What are your favorite food sources?
Let us know in the comments below.
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