Choline in food: table of contents

Vitamin B4 is considered one of the essential components for the body. The more common name is choline. Its production occurs in the body, but this is not enough for the full functioning of the internal systems. The function of vitamin B4 is to protect cells from damage, lower blood cholesterol levels and normalize metabolic processes. There is a table of choline content in foods. By examining this data, you can avoid the lack of an important element.

What foods contain choline

The substance takes an active part in metabolic processes. Thanks to him, it is possible to avoid the development of atherosclerosis. The use of vitamin B4 helps to reduce the level of bad cholesterol, which protects blood vessels and the liver. Choline is essential for the blood and nervous system.

In order for a trace element to be synthesized in the body in the right amount, it is necessary that the amino acids methionine are constantly supplied.

An adult body needs 500 mg of vitamin B4 daily

Its deficiency is bad for the whole body. First of all, the heart and muscles are experiencing a shortage. The body loses this ability to utilize fat, which leads to excess weight gain. Therefore, one of the main signs of deficiency is elevated blood cholesterol levels. All this has a bad effect on the liver, as it becomes overgrown with fat, which means that it works much worse.

Lack of vitamin B4 negatively affects the functionality of the nervous system. The person becomes irritable and tired. There are problems with the genitals.

An excess of a substance negatively affects the functioning of the body. Then the person complains of constant nausea, diarrhea and increased salivation. But this process occurs extremely rarely.

Lack of vitamin B4 is rare, as it is present in many types of food.

Choline-rich foods include:

• eggs;
• liver;
• seafood;
• meat;
• oatmeal;
• cabbage.

If there is a lack of substance, then you can eat peanuts and spinach daily.

Less vitamin B4 is found in dairy products and legumes. Sprouted wheat and rice helps well with a shortage. It is also recommended to include peas, lentils and potatoes in the diet.

Foods with high amounts of choline

In the smallest amount, the substance is independently synthesized in the body. But this is not always enough.

To ensure the full functioning of internal organs and systems, you need to eat food, which includes choline.

Fish and seafood

Vitamin B4 is found in the least amount in seafood and freshwater fish.

Nuts, spices and seeds

Many people do not like to add spices to food, as well as eat nuts and seeds. But they are fortified with vitamins, including choline.

If you learn how to combine foods correctly, you will be able to quickly fill the lack of vitamin B4. Overdose should be avoided, although it is extremely rare.

Milk and fermented milk products

Fermented milk and dairy products are also sources of beneficial substances. If compared with other dishes, then vitamin B4 is present in them much less.

Daily use of fermented milk and dairy products will not be able to compensate for the lack of vitamin B4. Therefore, it is recommended to combine them with other food.

Legumes and cereals

Legumes and cereals are more commonly eaten by vegetarians. They contain quite a lot of choline. This is comparable to eating meat products.

If a person prefers to eat food only on a plant basis, then the diet should include cereals from whole grain cereals, soybeans, since they contain the most vitamin B4.

Meat and eggs

The leaders in choline content are considered to be beef and pork liver. A small trace element is present in turkey, duck and chicken meat. Just remember that the amount of vitamin B4 in food is indicated before cooking. It decreases slightly during frying, boiling or baking. Despite this, meat occupies a leading position.

The trace element is also found in eggs. Slightly more than 8 g of vitamin B4 is found in the yolk. If hypovitaminosis is observed, then doctors advise to eat one yolk every morning. This will quickly restore brain function and get rid of the constant feeling of fatigue.

Studying the composition of products, we can conclude that it is meat and eggs that are the main source of vitamin B4

Fruits, vegetables and mushrooms

Mushrooms, some types of vegetables and fruits are also enriched with a trace element, but in small quantities. Since a person eats such foods every day, with their help, you can easily eliminate the symptoms of a micronutrient deficiency.

The amount of vitamin B4 directly depends on the type of food. Sun-dried tomatoes and dried carrots contain the most essential element. And fresh vegetables contain more choline than citrus fruits and avocados.

Choline content table in food

Meat products with the highest content of the substance are presented in the table.

Dairy products containing this vitamin.

Egg dishes with the highest substance content.

Fish dishes.

Legumes and cereals.

Vegetables, mushrooms, fruits.

Spices, nuts, seeds.

Choline Eating Rules

Vitamin B4 is produced in small amounts by the body itself. But this is not enough to ensure the correct functioning of internal organs and systems. Therefore, additional support is needed. To do this, you should eat food that is rich in trace minerals.

Eating Foods Daily Ensures Regular Choline Intakes

Nutritionists claim that the destruction of the trace element occurs during heat treatment. For example, when food is boiled, up to 20% of the trace element disappears. Therefore, it is better to eat fresh food.This applies more to vegetables, fruits, legumes. It is better to boil meat and eggs, but not to fry or bake, otherwise the choline may disappear completely, which means that the dish will lose its benefits.

Many foods are fortified with choline. This allows for a more varied diet. They can be easily combined with each other. Thanks to this, it will be possible to keep the level of vitamin B4 normal.

It is not recommended to combine choline with antidepressants, sugary carbonated drinks, alcohol, cigarettes and drugs from the sulfonamide group. This leads to the rapid destruction of the trace element.

Conclusion

The table of choline content in foods allows you to find out which type of food is more useful for the body. Eating meals with vitamin B4 is recommended for those people who suffer from constant drowsiness, fatigue and irritability. In addition, choline is essential for pregnant women. If it is deficient, it will lead to the development of fetal defects. But you should not abuse such products, because an excess of vitamin B4 is more dangerous than a lack of a trace element.