Choline

Choline is part of the B vitamin complex.

According to a report I sent you last year, the average choline intake in the U.S. is only about 315 mg per day - well below the recommended adequate intake (AI) of 425 mg per day for women and 550 mg per day for men. This is a concern because choline deficiency can prompt a folic acid deficiency, which in turn may raise homocysteine - the amino acid that promotes plaque buildup on artery walls.

But choline benefits go far beyond heart health. Your body uses choline to maintain healthy cell membranes, and to facilitate memory storage and muscle control. In addition, choline helps prevent fatigue, insomnia, and the build up of fats in the liver. And studies have shown that low levels of choline have been associated with poor kidney function and memory loss, while more advanced cases of deficiency may contribute to anemia, high blood pressure, heart disease, and kidney failure.

The best source of choline is a food that many mainstream doctors still insist is bad for you: egg yolks. In fact, eggs safely deliver an abundance of key nutrients.

Other choline sources include organ meats, peanuts, toasted wheat germ, cod, salmon, broccoli, Brussels sprouts, milk, and flaxseed. Many multivitamins contain choline, but not enough to even approach the recommended AI.

--from HSI