A Look at Choline: What Is It & What Does It Do for You?

Choline is an essential nutrient that helps synthesize components in your cells that help maintain and preserve their structural integrity. It is also needed to produce acetylcholine, which is a neurotransmitter that helps with memory, muscle control (and nervous system functions), mood, and liver function. It’s not a vitamin or a mineral, it’s an organic, water-soluble compound–but it is often grouped with vitamin B due to some similarities between the two.

It was discovered as a nutrient in the 1930s, but wasn’t listed as a recommendation for human diets by the US National Academy of Medicine until 1998. Your body produces some choline naturally in the liver, but it’s not enough to meet your metabolic needs; therefore, it’s essential to obtain the lacking choline through your diet and supplements.

The necessary amount of choline varies from person to person to some extent (based on age and gender), but premenopausal women may need less than other adults and children but estrogen induces the gene that helps your body synthesize choline. In general, the adequate intake of choline is 425 mg per day for women and 550 mg per day for men–and these amounts vary for pregnant and breastfeeding women. Keep in mind that these requirements may vary depending on the individual–while some need less choline, others may need more than these intake amounts.

With that said, it’s important to balance your diet with foods that are rich in choline. Here’s a list of some food sources with decent amounts of choline. You can view the full list here:

Meats

Beef Liver – 356 mg of choline per 3 oz.

Beef – 97 mg per 3 oz. (trim cut)

Chicken – 73 mg per 3 oz (roasted breast)

Fish & Seafood

Scallops – 94 mg of choline per 3 oz. (steamed)

Salmon – 75 mg per 3 oz.

Atlantic Cod –  71 mg per 3 oz.

Vegetables & Grains

Toasted Wheat Germ – 202 mg of choline per 1 cup

Brussel Sprouts – 63 mg per 1 cup (boiled)

Broccoli – 63 mg per 1 cup (chopped, boiled)

Eggs – 1 large egg contains about 147 mg of choline, so if you start the morning off with two eggs you’ve already consumed almost half of your recommended daily intake – most of the choline is in the egg yolks, though–so be sure not eat them and not just egg whites.

Source: https://lpi.oregonstate.edu/mic/other-nutrients/choline

Choline levels are not routinely checked in healthy people, but if you experienced muscle twitching, brain fog, trouble with attention or learning, wild mood swings, or tingling nerves, you might need more choline in your diet. Vegetarians who eat no meat or eggs may be at a higher risk for insufficient chlorine intake.

In addition to improving your diet, you can also take choline supplements or consume choline through vitamin cocktail injections. If you suspect you may have a choline deficit, or a deficit of any essential vitamins or nutrients, come visit us today! We can help ensure you’re getting the vitamins and nutrients you need so you can look and feel your best year-round. Give us a call or reach out on our contact form–we look forward to hearing from you!

Original Article: https://www.zanasplace.com/a-look-at-choline-what-is-it-what-does-it-do-for-you/

Foods to Eat to Stay Healthy This Winter

With winter rapidly approaching, we wanted to take a moment to discuss a topic that is often overlooked: eating the right foods to help you stay healthy during the cold & flu season.

Before we dive in, here’s an interesting bit of information: just about everyone knows that germs and illness are in full bloom during the winter, but many people don’t know why. The reason is fairly simple: the flu virus and other similar pathogens thrive in drier, colder air. But the real kicker is that as the temperature drops, we’re more inclined to stay indoors and in closer contact with others–making it easy for these germs to spread quickly from person to person.

With that out of the way, let’s take a quick look at the types of foods you should pack into your diet over the winter. Eating the right foods and getting the right nutrients can help keep your immune system healthy and balanced, and a healthy and balance immune system can help prevent illness before it takes hold. The best way to keep your immune system running at optimal levels is to eat a balance of nutritional foods with nutrients rich in antioxidants and proteins.

Antioxidants

With the exception of candy and artificially colored foods, colorful foods are generally the most healthy for you. Think about how vibrant most vegetables are–bright greens, reds, oranges, etc. Deep, rich colors often indicate a food is rich in antioxidants and nutrients that can help your body recover and protect from various ailments. Be sure to load up on radishes, cabbage, broccoli, bell peppers, green beans, and any other colorful vegetables you enjoy.

Proteins

Proteins are an essential element of cells in the immune system. Without ample protein, your immune system won’t be able to function at desirable levels, which can leave you wide open to germs and pathogens. If possible, try to consume at least 50 grams of quality protein each day, ideally spread out over the day. Consider an easy-to-follow diet that incorporates either eggs, turkey, beef, chicken, and/or fish at each meal if possible.

Nutritional Supplements

Even with a balanced diet, you may wind up with a deficit of various vitamins that can help keep your immune system healthy. Some of these vitamins include vitamin C, vitamin E, vitamin A, and vitamin D. Be sure to take supplements if your diet is lacking any of these key vitamins–or better yet, come in for custom-tailored vitamin cocktail injections to help keep your immune system running at optimal levels.

If you’re looking to eat healthy all winter to protect against the onslaught of cold and flu germs and want to maintain your or improve your weight, Zana’s Place is proud to offer medically managed weight loss programs tailored to your needs, preferences, and lifestyle. We can help with accountability and encouragement while tracking your progress and keeping you on track. Contact us today to schedule an appointment, we’d love to see you and help you get and stay healthy over the winter (and beyond!).

No matter what, be sure to eat healthy over the winter to help give your immune system its best odds against the pathogens that run rampant this time of year, and be sure to visit us to help improve and maintain your health.

Original Article:  https://www.zanasplace.com/foods-to-eat-to-stay-healthy-this-winter/