What is sufficient dose of choline?

Although strictly said cholin is not vitamin, it is a necessary nutrient that must be consumed in the body to maintain good health. Sufficient daily choline dosing, sometimes referred to as adequate income (AI), is 550 mg for adults for men and 425 mg for women. Throughout life, AI is necessary for cholin and the amount varies for every age group, from childhood to adulthood. In the US, the Council for Food and Nutrition (FNB) of the Medical Institute, part of the American National Academy of Sciences, the AI ​​level for cholin.

choline can be derived from various sources of food. These include specific types of meat rich in choline, fish, vegetables and dairy products. The combination of these foods can satisfy the daily dosage of choline and also contribute to overall health.

fried beef liver is a good source of choline. Part of the three ounces (85.05 g) provides the body of about 355 mg cholin. The serving third ounce is the raspberry of a package of playing cards. Some of the three ounces of cooked cropped beef give about 71 mg cholin. BoiledAtlantic cod, boiled shrimp and kept salmon can also contribute to healthy choline intake.

One cup (240 ml) of cooked roses or chopped broccoli will provide approximately 62 mg of choline. Skim milk and eggs are also a good source of choline. One egg adds about 172 mg of diet nutrients. Choline can also be found in roasted wheat germs, smooth peanut butter and milk chocolate.

FNB found insufficient scientific evidence to determine the recommended daily contribution of cholin. However, it is recommended that the daily dose of choline is limited to something near the levels of AI. It has been reported that high doses of choline, between 10 and 16 grams a day, lead to dizziness, sweating and nausea. The warning feature of excessive choline intake is fish points odor, caused by the release of choline metabolites.

AI for cholin was primarily determined to protect the liver from damage. Insufficient daily dose of cholWell, it can cause a condition called "oily liver", which, if it remains unresolved, can lead to liver damage. Providing suitable choline levels for the body can remedy this condition. Premenopausal women can sometimes develop natural resistance to lack of choline because estrogen creates its own choline synthesis in the body. In pregnant women of any age, however, the proposed daily intake of choline is 450 mg per day and for those who are breastfeeding, it is 550 mg daily.