Holin, the best friend of our brain – BBC News in Serbian
This compound is associated with the improvement of cognitive abilities and reducing anxiety, but do you enter it enough?
You may have previously not heard of Holin, but research shows that this substance is crucial for our health, and in different stages of life.
Holina is neither a vitamin nor mineral, it is an organic compound that is necessary for the normal functioning of the human nervous system.
The evidence has recently emerged that increased intake of choline can have a wide range of strong effects – From improving cognitive abilities to Neur-current disorders protectionamong which are also attention disorder (ADHD) and dyslexia.
This nutritious substance also plays an important role in the neurological development of a man.
One study showed that babies whose mothers were taken during pregnancy to supplement Holin Faster processed informationwhich is considered an indicator of healthy cognitive functioning.
Scientists point out that Holin is a wonderful nutrient that is unfairly neglected.
So, where does Holin come from and do you enter it enough?
Key nutrient
Each cell in our body contains Holin, says Professor Sinjin Jiyang, a nutrition expert in Brooklyn College in New York, in the United States (USA).
Holin is a vital nutrient, which means it is necessary for health, but our body only does not produce it in the required quantity.
That is why we need to bring a certain amount of Holin nutrition.
In that sense, Holina is similar to omega-3 fatty acids, although he is closer to vitamins B complex, explains Emma derbisir, scientist and founder and director of the Nutritional Insight.
Holina is mostly in foods of animal origin, such as beef, eggs, fish, chicken, and milk, but also has it in peanuts, red beans, mushrooms, and cross vegetables such as broccoli.
However, foods of animal origin usually contain more holly than plant.
Holin is necessary for Numerous functions in the bodyamong which it is proper functioning of the liver.
Lack of Holina can cause various health problems.
« Holina helps in the transport of fat from the liver, and when there is insufficient, the fat liver can be created, » explains Jiang
Holina also enables synthesis of phospholipid, main components of cell membranes in our body.
Deficiency This nutrient may influence the expression of genes participating in the cellular duplication process.
During the development of the fetus, lack of cholina can be particularly harmful, because it interferes Duplication of cells in the brain.
The role of Holina in the brain is extremely important, in fact, Holin is above all « Nutrient for Brain », emphasizes the derbishir.
Holin needs a body for the production of neurotransmitter acetylcholin, which transmits signals from the brain to the body through nerve cells.
Acetylholin has a key role in brain nerve cells that are necessary for Memory, thinking and learning.
In one study, which included nearly 1,400 participants from 36 to 83 years, they discovered that those who brought more Holin had a better memory, and that the intake of Holin in a medium-sized life could have a protective effect on the brain.
Holin is often the ingredient of supplements for brain or smart medication, which is believed to be able to to improve learning and memory.
On the other hand, the lack of Holin is connected to neurodegenerative diseases like Alcheimer’s and Parkinson’s diseases.
Another way in which Holin can affect the brain is through mental health.
One study showed that the higher the choline intake was associated with by a lower level of anxiety.
Another survey revealed that a higher dietary dietary entry was associated with sby a minor risk of depression.
A sufficient intake of Holin can bring a number of other health benefits.
Mice research showed that Holina can lower the level of homocystein, amino acid, which, when present in elevated concentrations, increases the risk of heart disease.
High homocysteine can also be associated with osteoporosis, and research has shown that people who bring more holly nutrition have higher bone density, which is an indicator of strong and healthy bones that have less risk of fracture.
« Holin potentially helps the fight against bone mass loss, » says Janika Ejen, researcher at the Norway Sea Research Institute, which studied the connection between choline and bone health.
It states that it is partly due to the influence of choline to the level of homocysteine, but also because the choline is a key component of cell membranes.
The first 1000 days
It is well known that the first two years of life are critical to the child’s development and that the mother’s nutrition during pregnancy and breastfeeding has a huge impact on the process.
Studies show that Holin essential to the baby development in the uterus.
In fact, babies are born with Three times more Holin In the body than their mothers, which, according to the words, the derbishir, clearly shows how important this nutrient is in that period of life.
Several studies showed that the level of Holin in the body during pregnancy affects the later cognitive development of the child, and it can benefit for years during growth and development.
In one study, pregnant women who introduced the most Holin during the second quarter (from 13. From 13. Undersee of Pregnancy), children who have achieved better results in short-term and long-term memory tests at seven years.
Some research even indicate that insufficient choline intake during pregnancy can be associated with ADHD symptoms in children.
Do we bring enough Holin?
In Europe, the European Food Safety Agency (EFSA) has determined the recommended daily daily intake of Holin: 400 milligrams for adults, 480 milligrams for pregnant women and 520 milligrams for breastfeeding.
In the United States, the Institute of Medicine (IOM) was the first to establish the recommended list of Holina in 1998. years: 550 milligrams per day for men and 425 milligrams for women, 450 milligrams during pregnancy and 550 milligrams during breastfeeding.
The egg contains about 150 milligrams of Holina, Chicken white meats about 72 milligrams, and a peanut fist of about 24 milligrams.
The American Medical Association (AMA) is 2017. She recommended that prenatal vitamins should contain « scientifically founded » amounts of choline.
« Today, we see ADHD and dyslexia increasingly in schools.
« It’s partly genetic, but it is also possible that babies in the womb do not get key nutrients, » says Derbishir.
« These very subtle neuro-conductor disorders happen and affect children later in life.
« And we just treat the consequences later, » says Derbishir.
Professor Jijang studied the connection between Holin’s entries during pregnancy and breastfeeding and brain development.
« Animal tests show that when the mother introduces more Holin, the cognitive development of offspring is better, » she says.
« We are now starting to get similar results and in research on people, although not completely identical. »
Brain nutrition
Study from 2020. Yearswhich included 38 studies on animals and 16 in humans, concluded that the addition of choline in the diet contributes to the development of the brain.
However, the strong connection between the Holin and the improved cognitive function is now reliably proven only in animal studies.
The paper not a specified ideal amount of supplements, but it states that most studies use supplements that contain up to 930 milligrams of choline a day, which is approximately the amount of Holina contained in Six chicken eggswithout reported negative effects.
There may be groups of people needed by a higher chaln intake of recommended, for example a woman in postmenopausals, which have lower levels of estrogen, as well as people who have fatty liverSays Eyn.
The derbishir adds that due to genetic differences, some people naturally have higher holin need.
When we enter food with a rich holin, it is very easily absorbed into the bloodstream, which is a good sign that we can enter into sufficient quantities through nutrition, says Jiang.
However, numerous research shows that most people do not bring enough holins.
One study showed that only 11 percent Adult Americans enter the recommended daily amount of Holin.
Eggs are one of the richest sources of dietary sources, so there is a concern that people who decide to eat a nutrition may not take enough of this nutrient, although there are many plant sources, and choline supplements are easily accessible in developed countries.
One survey revealed that people who eat eggs regularly bring almost twice a larger amount of choline in relation to those who do not eat them, which indicated the authors of the study to conclude how it was « Extremely difficult » Achieve the recommended daily daily intake of Holin without intake or dietary feeding.
However, with careful meal planning, most people can provide an entry of 400 milligrams of cholin a day as recommended by EFSA, says Jiang.
Some of the vegan sources of choline are Tofu (28 milligrams per 100 grams), peanut butter (61 to 66 milligrams per 100 grams) and soybeans (120 milligrams per 100 grams).
Everyone who is concerned not to bring enough Holinas can take supplements every day, says Ejen.
He adds that in the meantime, more research on animals and people need to be implemented in order to better understand the background of the positive effects of choline on health.
However, « clinicians become increasingly aware of the importance of Holin, » says Derbishir.
Although this nutrient has often been neglected so far, it hopes to get the attention he deserves soon.
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