Taking supplements is one way of making sure the body gets enough vitamins and minerals in order to function properly. We usually take calcium which is great for the bones or omega-3 fatty acids that are excellent for lowering cholesterol levels. But, have you heard of choline? Don’t worry if you haven’t because most adults know nothing about it.
Choline is a very important nutrient however, only about 10% percent of health professionals recommend it to their patients.
What does choline do?
This nutrient is very important for the process of fat metabolism. According to one dietitian this nutrient prevents fat and cholesterol to accumulate in the liver instead of being transported through the whole body.
If fat and cholesterol accumulate in the liver your risk of developing non-alcoholic fatty liver disease increases. This condition is very closely related to metabolic syndrome.
Choline also excellent in fighting inflammatory processes related to heart diseases. It promotes the brain function and boosts cognitive functions in the elderly such as verbal and visual memory as well as motor speed. This nutrient can even reduce the risk of breast cancer.
If you know where to look, this nutrient is very easy to find. Eggs are very rich in choline; they contain about 35% of the recommended daily intake. Women should get 425 mg and men about 550 mg of choline every day as recommended by the Institute of Medicine.
Other foods that contain this nutrient are peanut butter, broccoli, Brussels sprouts, scallops, beef, salmon and chicken.
Tips for getting the real portion size
- To maintain healthier portion sizes use smaller plates and cutlery. This way you will get the same number of mouthfuls with the similar sense of satisfaction
- Measure your usual portion and compare it to the recommended one. For example the recommended portion of cooked rice is one cup. Is yours larger?
- Reduce the ‘treat’ foods such as cakes and muffins in half
– See more at: http://www.healthyfoodguide.com.au/articles/2012/august/six-surprising-reasons-you-could-be-gaining-weight#sthash.NpY1Deij.dpuf