Tuesday, June 9, 2015

Guest Post: The Power of Choline

Bitarte de Choline, Chlorure de Choline, or Choline Bitartrate, doesn’t matter what you call it, Choline is an essential nutrient that can help with just about anything.  
     
Choline chemically acts similarly to a B vitamin, meaning that it is used in many chemical reactions in the body.  Produced in the liver, Choline is exceptional in assisting the nervous system and decreasing inflammation in the respiratory system on a daily basis.

Increase your choline intake by eating foods such as muscle meats, fish, nuts, beans, peas, spinach, wheat germ, eggs, and even liver if you are feeling brave.  

Why increase choline intake you ask?  On top of the basic bodily functions it assists in above, choline also is used as treatment for liver diseases such as chronic hepatitis, and cirrhosis, depression, memory loss, dementia, cancer prevention, lowering cholesterol, and even treating schizophrenia.  Furthermore, bodybuilders use choline to delay fatigue, and pregnant women use choline to prevent neural tube defects.  

Doses of choline when taken orally range between 500-100mg three times daily for adults.  The consumer should respect dosages because over-consumption can causes excessive sweating, gastrointestinal distress, diarrhea, and vomiting.  

Check out this delicious choline-rich  recipe below! Serve with a side of peas or spinach for an added dose of choline.


Sun Dried Tomato Salmon

  • ¼ cup sun-dried tomatoes
  • 2 cloves garlic
  • Salt
  • Ground black pepper
  • 1 ½ lbs. salmon steak with skin
  • 2 tsp. olive oil
  1. Preheat a grill to high.
  2. In a small food processor, combine the sun-dried tomatoes, garlic, salt, and pepper. Pulse until a smooth paste forms.
  3. Rub the salmon on both sides with the oil. Coat a piece of foil with cooking spray and lay on a grill rack. Place the salmon on the foil, cover, and cook for 10 minutes, or until the fish is opaque. Top with the sun-dried-tomato mixture and serve.

Recipe adapted Rodale.com

Guest Post by Madison!
"Nutrition and health have always been a passion of mine and I am lucky enough to apply this interest by majoring in Nutrition with a focus in Dietetics and minoring in General Business at Miami University." - Madison, Grass Roots Nutrition Intern

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