Dietary Choline Associated with Reduced Risk of Dementia

Dementia is a generalized term for memory loss and decline in other cognitive abilities affecting one’s life. Alzheimer’s disease is a degenerative brain disease and the most common form of dementia. Together, they affect more than 50 million people worldwide and it is expected to increase in the future. There has been a recent push in research to learn more about dementia overall, specifically to see what role dietary nutrients may plan.

New Research

In a new study, researchers from University of Eastern Finland wanted to look at choline’s effect on dementia and Alzheimer’s disease. The data was retrieved in 1984-1989 from 2,000 Finish men aged 42 to 60 years old. Researchers looked at their dietary and lifestyle habits as well as their overall health. This information was combined with their hospital records, medication records and cause of death – overall the follow-up period was 22 years.

The researchers found that the dietary intake of phosphatidylcholine is associated with a reduced risk of dementia. Men who consumed the highest amount of dietary phosphatidylcholine had a dementia risk 28% lower than those who consumed smaller amounts (mean intake was 433 mg daily). Phosphatidylcholine was also linked to enhanced cognitive performance. Thus, men with the highest intake of dietary phosphatidylcholine also excelled in tests measuring their memory and linguistic abilities.

More About Choline

This new information is a step in the right direction to prevent dementia. Dietary Choline provides more benefits than just brain health. Choline is an essential nutrient that is required for normal bodily function. It is produced in the liver and a large portion is obtained from the foods we eat. It impacts liver function, healthy brain development, muscle movement, your nervous system and metabolism.

Cell structure: It is needed to make fats that support the structural integrity of cell membranes
Cell messaging: It is involved in the production of compounds that act as cell messengers.
Fat transport and metabolism: It is essential for making a substance required for removing cholesterol from your liver. Inadequate choline may result in fat and cholesterol buildup in your liver
DNA synthesis: Choline and other vitamins, such as B12 and folate, help with a process that’s important for DNA synthesis.
A healthy nervous system: This nutrient is required to make acetylcholine, an important neurotransmitter that is involved in memory, muscle movement, regulating heartbeat and other basic functions.

Good Sources of Choline

Now that you know all the benefits of choline and what it does, what foods contain it? You may be surprised to learn there is a wide array of foods. Eggs, specifically the yolk, are one of the biggest sources, but there are also many other foods. Below is a list of some of the foods!

Proteins: Beef, eggs, soybeans, milk, cottage cheese
Vegetables: mushrooms, Brussel sprouts, cauliflower, carrots, cabbage
Fruits: Apples, kiwi
Grains: brown rice

Given the researchers results, there does appear to be an association between choline intake and dementia risk – but, as always, more research is needed. For now, increasing your choline intake is something that you can do to reduce your risk of dementia without worrying about adverse effects.

Your Turn to Action: How will you increase your intake of choline? Let me know in the comments below.