From the Vitamin Diary

Vitamin B Choline - For a Healthy Liver

Choline is a member of the vitamin B group. It is a colourless, crystalline compound which absorbs water quickly. It is highly soluble in water and alcohol. Dilute solutions of choline (less than 4%) are not destroyed by heat. However, when concentrated solutions of choline are boiled, it decomposes. Choline is also destroyed by water, sulphur drugs, food-processing techniques, and alcohol. Choline is absorbed from the intestine and excreted mostly through the urine.

Recommended Daily Allowance – Vitamin B Choline
Men	1000 mg
Women	1000 mg
Children	550 mg

Vitamin B Choline Benefits - Functions in the Body
Choline helps in the transportation of fats in the body and prevents accumulation of fat in the liver. This vitamin works with inositol , another vitamin of the B group, to utilize fats and cholesterol. In combination with fatty acids and phosphorus, it stimulates the formation of lecithin, an important constituent of nerve cells in the body. Choline is one of the few substances which penetrates the so-called blood-brain barrier, which ordinarily protects the brain against the effects of variations in the daily diet. It goes directly into the brain cells to produce a chemical that aids memory.

Vitamin B Choline Deficiency Symptoms
A prolonged deficiency of choline may cause cirrhosis and the fatty degeneration of the liver, high blood pressure, and atherosclerosis (hardening of the arteries).

Vitamin B Choline Rich Food Sources
Choline is available in liberal quantities in fish and sea foods .

Rich Food Sources of Vitamin B Choline - values per 100g
	mg
Beef heart	1720
Egg yolk	1700
Beef steak	600
Wheat germ	500
Oat flakes	240
Nuts	220