Similar to an automobile, your body requires fuel and specific tools to maintain top performance.
That means most of it must come from food or supplements.
But early childhood isnt the only time choline is necessary.
Photo:Getty Images. EatingWell design.
There is mounting evidence suggesting it may play a role in brain health throughout your lifetime.
How Was This Study Conducted?
Alzheimers disease is one pop in of dementia.
For this study, more than 125,000 participants from the database met the inclusion criteria.
This allowed researchers to determine how much dietary choline and choline-related compounds participants consumed on average.
About 56% of the participants were women, and participants had an average age of 56.
What Did This Study Find?
This means that people at the first and fourth quartiles experienced higher odds of developing dementia or Alzheimers.
Researchers then examined the relationship between choline-related compounds and dementia.
Choline-related compounds are molecules made from choline.
This applied to most of the choline-related compounds included in the analysis except the compounds phosphocholine and betaine.
How Does This Apply to Real Life?
So how much do you really need?
Its important to remember that these results are from just one study conducted in one region of the world.
Numerous studies have found that dietary choline intake can support cognitive health and help lower dementia risk.
Youll find choline in eggs, beef, poultry, pork, fish and dairy products.
Of course, choline isnt the only brain-healthy nutrient.
Otherimportant ones includeomega-3s, fiber, vitamin D, probiotics and polyphenols (or antioxidants).
Regularly consuming olive oilmay also reduce your riskof dying from dementia.
Plus, its good for overall health.
To get you started, weve got a lineup ofMIND-based recipesfor you to try.
On the flip side, there are also foods you should avoid or limit for a healthy brain.
Werecently reportedhow regularly eating processed red meatlike bacon, sausage, ham and bolognamay increase your risk of dementia.
Limiting or avoiding alcohol isbetter for your brain, as is reducingthe amount of added sugaryou consume.
But the good news is, there are many brain-loving actions you might take that will reduce your risk.
Other foods includeprobiotic-rich fermented foodsand spices to help calm inflammationturmeric is one of ourfavorites for brain health.
Even sipping on green teamay have brain benefits.
And rememberfood is just one piece of the brain-health puzzle.
Get plenty of physical activity and quality sleep.
And manage your stressors.
Too muchstress can increase inflammation, which affects brain health, too.
Thats a win-win all the way around.
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FoodData Central.Eggs, Grade A, Large, egg whole.
Gatarek P, Kaluzna-Czaplinska J.Trimethylamine N-oxide (TMAO) in human health.EXCLI Journal.
