choline is a nutrient very beneficial but very little known that is making its way into the nutritional components that appear on the labels of packaged foods. It has been associated with the improvement of the functioning of the heart and liver, the development of children, maternal health and fetal, cognition and sports performance.
Recently, the Food and Drug Administration (FDA for its acronym in English) announced its first significant overhaul of the nutrition facts label in more than 20 years, in which it was agreed that we will include for the first time the hill.
Discover why the FDA is going to start to give more importance to this nutrient.
definitive Guide on the hill
1. What is the hill?
according to a recent study, only 23% of consumers have heard of the hill and the 90% of the inhabitants of the united States do not consume enough in their diets.
The hill is not considered to be a mineral nor a vitamin, but it is a micronutrient important for the functioning of the liver, the normal development of the brain, nerve function, muscle movement, and maintain a healthy metabolism.
The body does not produce enough hill, so you have to get the food.
2. What are the benefits of the hill?
The hill help in the process of DNA methylation. This helps to nerve signaling and detoxification. It also helps in the movement of the muscles through the synthesis of acetylcholine and also acts as a neurotransmitter anti-aging.
3. Who need a hill?
All you need hill, especially pregnant women and those that are breastfeeding to be able to meet their needs and the needs of your baby.
do Not consume enough choline can lead to heart problems, damage to the muscles, memory problems, mood disorders, and fatty liver disease.
4. What foods contain choline?
The choline is found in many foods, but in low quantities. Can be found in foods that naturally contain fats composed of phosphatidylcholine as meats, liver, fish, milk, eggs, cauliflower, and brussels sprouts.
A varied diet rich in these foods can help to get the choline that you need.
5. How much choline should I take?
The amount of choline that should be consumed per day varies depending on the age of the person.
- infants and Toddlers: 125 – 150 mg/day.
- Children 1 to 8 years: 150 – 250 mg/day.
- Children 9 to 13 years: 250 – 375 mg/day.
- Women over the age of 14 years: 425 – 550 mg/day.
- Men over the age of 14 years: 550 mg/day.
- pregnant Women: 450 – 550 mg/day.
- nursing mothers: 550 mg/day.
6. How do I know if I don’t eat enough hill?
For the large number of features that you have, there are many symptoms that alert you of a deficiency of choline, such as fatigue, memory loss, learning problems, muscle pain and mood changes.
The hill is necessary for most of the functions of the body, which makes it very important to consume the daily requirement of this.
from 2018 it will begin to include the mandatory content of choline in the nutrition information labels of food, which will make it much easier to know if we are consuming the proper amount of this nutrient as frequently forgotten.