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Choline & its Role During Pregnancy
"Choline is
important for people of all ages, particularly moms and moms-to-be," says Neva
Cochran, M.S., R.D., nutrition communications consultant and nutrition writer
and researcher for Woman's World magazine
Choline
is an essential nutrient needed
for health promotion and disease prevention in individuals of all ages. It is
especially important for pregnant and breastfeeding women
for brain and memory development
in the fetus and newborn infant and can reduce the risk of certain birth
defects.
According to Cornell University Associate Professor, Marie Caudill, Ph.D., R.D.
"Women with diets low in choline have two times greater risk of having babies
with neural tube defects so it's essential that nutrition education during
pregnancy and breastfeeding highlight the importance of dietary sources of
choline."
Human milk has high levels of choline.
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Benefits of Choline
Its role in the body is complex. It is needed for neurotransmitter synthesis
(acetylcholine), cell-membrane signaling (phospholipids), lipid transport
(lipoproteins), and methyl-group metabolism (homocysteine reduction).
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Improved Attention Function
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Protects liver from
accumulating fat
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Choline supplementation in pregnant women lowers
cortisol in the baby by
changing epigenetic expression of genes involved in cortisol production
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Proper Brain Development
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Low choline intake causes an elevated
homocysteine level, raising the risk for preeclampsia,
premature birth, and very low birth
weight.
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Helps lower cholesterol and
homocysteine levels associated with cardiovascular disease
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Protect against breast cancer. High
dietary intakes of choline have recently been associated with a decreased
risk for breast
cancer. In the first study to examine the association between choline
and breast cancer, Xu et al. found that breast cancer risk was reduced 24%
among women with high dietary intakes of choline.
Signs of Choline Deficiency
Most common signs of choline deficiencies are fatty liver and hemorrhagic kidney
necrosis. Dietary intake of a choline full diet can reduce the severity of the
deficiency.
Recommended Intake of Choline
Life Stage Group
|
AI (mg/day) |
UL(mg/day) |
Females
9�13 yrs
14�18 yrs
19�30 yrs
31�50 yrs
50�70 yrs
70 yrs |
375
400
425
425
425
425 |
2000
3000
3500
3500
3500
3500 |
Pregnancy
≤ 18 yrs
19�30 yrs
31�50 yrs |
450
450
450 |
3000
3500
3500 |
Lactation
≤ 18 yrs
19�30 yrs
31�50 yrs |
550
550
550 |
3000
3500
3500 |
Choline Sources
Choline is found in fatty
foods, such as eggs (especially the yolk) and liver. A 3-oz. serving of
liver provides 355mg of choline. Liver is the food source that gives the maximum
amount of choline per serving. Vegetables provide an excellent source of choline
along with other essential nutrients like vitamins A, C and E. Broccoli is the
main vegetable that provides choline. One cup of fresh broccoli provide 62mg of
choline. Brussel sprouts also provide choline; 1 cup contains 63mg of choline.
Whole Food Sources |
Serving |
Choline (mg) |
Beef liver, pan fried |
3 ounces |
355 |
Organic egg |
1 large |
126 |
Organic beef, cooked |
3 ounces |
66 |
Brussel sprouts, cooked |
1 cup |
63 |
Broccoli |
1 cup |
62 |
Wild salmon |
3 ounces |
56 |
Organic peanut butter |
2 tablespoons |
20 |
Ref:
Dated 14 November 2012
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