Top 10 foods high in vitamin B4 (choline)

Choline or vitamin B4 – a substance which can produce in the body. Choline reduces the level of cholesterol in blood, strengthens the cells and works as a good antidepressant. The main advantage of vitamin B4 for the body is that it provides prevention of gallstones. This property determines the name, because in Greek choline is translated as “bile”.

The daily requirement for choline varies by age. Than older people are, the more necessary B4 to his body. If newborns average daily temperature is approximately 70 mg, people over 18 years of age need 500 mg of choline a day. And pregnant women need as much as 700 mg of vitamin.

People interested in a healthy lifestyle and proper nutrition, you know that the foods that contain choline is an ambulance to maintain a good shape. They contain carnitine, which leads to normal metabolism of fats, thereby reduces the weight.

What is still needed vitamin B4:

• accelerates tissue regeneration of the liver after effects of alcohol and drugs
• strengthens the heart muscle
• positive impact on the quality of the nervous system and carries out preventive maintenance of the disease Alzheimer’s
• normalizes blood sugar and helps to control insulin in diabetes
• promotes healthy prostate function and stimulates sperm motility
• improves short-term memory

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Top 10 foods rich in vitamin B4

Foods rich in vitamin B4, not so little. We have gathered for you the top 10 products with high content of choline.

1. Egg yolk

The largest amount of choline contained in raw egg yolk – it’s about 683 mg. No wonder our grandparents practiced eating raw eggs on an empty stomach. All components of this product are digested by the human body to cheer. Many nutritionists recommend a raw egg yolk in the prevention of diseases of the immune system, because in the product along with choline includes a range of mineral compounds that provide protective and regenerative functions of the body.

The energy value of the yolk of a raw egg is quite high, so those who are inclined to excess weight, it is recommended to take the product in the first half of the day. Should be more attentive to the quality of the product. As the yolk is consumed in its raw form, it is better not to take eggs to the store and pre-select the supplier, the quality of the product which you are sure. To get sufficient for the body amounts of choline, you need to eat one raw egg yolk per day.

2. Beef liver

In the embodiment, braised beef liver contains the most choline – as many as 426 mg. of the Product has absolutely unique vitamin-mineral complex, which includes essential for human health substances. For the proper functioning of the body an adult should consume 250-400 grams of liver a week. This is quite enough to fully be absorbed and benefit the body.

Low calorie beef liver allows you to use it in diets. The use of this rich in choline, it helps in the blood thinners. Beef liver is diuretic – it makes it almost indispensable in the work of man over weight loss and reduction of swelling. Beef liver, prevents premature aging, improves concentration, memory and mobile the brain. Experts on nutrition especially note the use of beef liver for the nervous system of man and are advised not to forget to include in the menu of this product.

3. Shrimp

That shrimp are healthy diet, they know everything. In 100 grams of boiled of shrimp contains just 86 calories. But vitamin B4, this delicacy is not deprived – 80,9 mg of choline give us shrimp when they are used. They contain a lot of vitamins and mineral compounds, proteins and fatty acids, which are essential for building muscle tissue and strengthening bones.

Studies have shown that people, often feeding on shrimp, live longer than others. Such a result can be achieved if you eat shrimp in the food 2 times a week in average portions. In General it should be noted that in the composition of virtually all seafood comes with high content of choline.

4. Milk (skimmed)

Skim milk contains 16,4 mg of choline. It’s more than solid. Furthermore, in 100 grams of skim milk contains about 31 calories, which is an important factor for the inclusion of such product in almost any diet. The use of skim milk enriches the body with minerals and vitamins contained in it helps to strengthen immunity. Such milk perfectly optimizes the metabolism, strengthens the cardiovascular system and bone tissue. The product does not lose its properties in connection with cereals, coffee or cocoa. Also, skim milk is good to consume along with tea nursing mothers during lactation.

For the best product effect on adult body should drink 150-200 g of skim milk per day. Kids that give milk only if a doctor has diagnosed “Obesity”. Full development of the minor still requires the use of whole milk.

5. Dried tomatoes

The fruits of tomato – a great product for any diet. Method of cooking tomatoes, namely sun drying, retains 98% of all vitamins contained in the vegetable. It is not only useful but also very tasty. Besides the content of vitamin B4 dried tomatoes still 104,6 mg. And that’s a lot for a product of plant origin.

This dried vegetable relieves constipation, maintains a healthy tone of the heart muscle and raises the hemoglobin. Lycopin contained in sun-dried tomatoes, reduces the risk of cancer. This product is a storehouse of health! Eating daily 15-20 gram of dried tomatoes, you can significantly strengthen your immune system and to organize yourself a decent supply of minerals for many years.

6. Pistachios

Pistachios are rich in a huge number of healthy components. Their unique amino acid composition and nutritional value puts these nuts in the first place in the menu of athletes. Pistachios are rich in vitamin B4: 100 g of product contains 71.4 per mg of choline. However, too fond of pistachio nuts is not necessary. Because of the large amounts of fat and high in energy value (642 kcal), the product can not be called a diet. The amount that will benefit health is 7 nuts a day.

Pistachios help to cope with depression, neuroses and mental disorders, prevention of skin rashes and support men’s health. Pistachios go well with a light salad based on olive oil.

7. Peanuts

Another nut, which boasts a high content of choline is peanuts. The 52.5 mg of vitamin absorbed with the product. A large amount of protein in peanut helps the growth of muscle tissue. Regular use of this nut improves memory, develops thinking and acute attention. However, this excellent choleretic product has a high calorific value, therefore, its use should be treated carefully. In addition, the peanut is an allergen, so you should be careful when consuming nut or Allergy sufferers.

Of course, the crude product includes more nutrients than fried. However, in the second higher amount of antioxidants that significantly slow down the aging process. 5-7 nuts a day will bring only benefit the body. And their systematic use will give positive results after only 2 weeks.

8. Broccoli

Broccoli won the hearts of many lovers of healthy food. Low calorie and delicious taste make this product indispensable for those who want to maintain a slim figure. In broccoli contains to 40.1 mg of choline, and this is another plus Royal cabbage. The broccoli is much more beta-carotene, vitamin of youth and beauty than in other vegetable crops. The product is easily digestible, despite the fact that is a rough fiber.

A huge number of vitamins, elements, amino acids in the broccoli help to normalize all metabolic processes in the body. Restrictions on the use of broccoli in food are almost there. The exception is the cooking method – frying. It is not necessary to fry the cabbage with addition of fat, as the treatment can release toxic substances – carcinogens.

9. Ginger

Fragrant ginger root has many useful properties. It contains 28.8 mg of vitamin B4. Ginger improves digestion and fights with disorders of the gastro-intestinal tract, relieves acne and supports the entire cardiovascular system, improves memory and affects the psycho-emotional level. This product dulls the sense of hunger, so successfully used in the menu of losing weight.

Large amounts of raw product is better not to use it. Quite a few times a day to drink tea 10 grams of root ginger and add from 10 to 35 grams in meat casseroles. With proper use, ginger will bring the body in tone in a matter of days: pull up figure, normalizes metabolism, will result in skin, hair and nails, banish chronic fatigue.

10. Garlic

Garlic cloves contain 23.2 mg of choline. For a product that is consumed in limited quantities, is a significant figure. Garlic carries out the prevention of any viral diseases, beriberi, cancer, heart disease and blood vessels. Perhaps the undeniable advantage of this product is that it thins the blood. This makes possible the healthy functioning of the cardiovascular system and the whole organism. This property of garlic has a positive effect on high blood pressure, normalizing it. Also the constant use of garlic is able to relieve migraine.

For prevention it is recommended to eat 2-3 cloves of garlic for lunch. This product with high content of choline is the absolute leader among the preventive medicines. Garlic practically does not change its properties, subjected to heat treatment. So it can be added to any planned dish.

See also:

• Top 10 foods high in magnesium
• Top 10 foods high in calcium
• Top 10 foods high in iodine content
• Top 10 foods high in potassium
• Top 10 foods high in vitamin A