What does it do?
Rather like poor old Pluto the semi-planet, choline is not strictly considered a vitamin due to the fact it has a methyl group, and because the liver can make its own supply. However, as the liver can’t produce quite as much as the body needs, we still need to get a certain amount of choline from the diet.
It’s needed for cell structure, and to produce acetylcholine, an important neurotransmitter for memory, mood, muscle control, and other brain and nervous system functions. Choline also plays an important role in modulating gene expression, fat transport and metabolism, and in early brain development.
What’s the story?
Because choline is most useful for those with lowered health status and lower food intakes (for example the elderly), there’s no recommendation on the appropriate amount to consume as these non-healthy groups are not included in DRV's (dietary reference value calculations).
However, discussion continues around its significance as an essential nutrient. According to Gerald Combs, author of the textbook The Vitamins; “choline is the only nutrient for which deprivation clearly enhances carcinogenesis."
So we probably shouldn't be writing it off just yet....
How much do I need?
Choline isn’t counted as a vitamin, so there is no RNI, RDA or safe limit recommended for it.
Where can I find it?
Foods rich in choline include eggs, wheatgerm and cruciferous vegetables like broccoli, sprouts, cauliflower and rocket.
Any ideas for using those ingredients?
Shakshuka/roasted sprouts with lemon, garlic and chilli/stirfried kale, orange and pecan quinoa/Roast harissa cauliflower and carrot with tahini sauce.
References
Price, C. (2016) The Vitamin Complex. London, Oneworld Publications, pp. 266-7.
Combs, G.F. Jr, (2012) The Vitamins, Fundamental Aspects in Nutrition and Health. Elsevier Inc, pp. 395-433.
Van Raaij, J., de Groot. L.C., (2011) Pregnancy and Lactation. In: Lanham-New, S.A, Mcdonald, I.A., and Roche, H.M., (eds) Nutrition and Metabolism, Second edition. Chichester, John Wiley & Sons, chp. 6.