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\t\t\t\t\t\t\t\t\t\t\t \t\t\t\t\tMost commonly linked to muscle building, the supplement can actually encourage short-term memory and clear thinking, too<\/p>\n Intro to Choline<\/p>\n Choline is a water-soluble compound that helps your body build cell walls, send nerve signals and regulate gene activity. It\u2019s also, crucially, an essential nutrient<\/a>, which means it\u2019s necessary for physiological function but can\u2019t be synthesized in the body \u2014 just like omega-3s<\/a>, vitamin C and minerals like magnesium, zinc and iron.<\/p>\n In other words, you\u2019ve got to find ways to include the nutrient in your diet. Your top candidates in that department include meat, poultry and fish, but no food will give you more bang for your choline buck than eggs. According to the National Institutes of Health, just one hard-boiled egg can account for 27% of your daily choline needs. <\/p>\n How Do You Like Your Eggs?<\/p>\n It doesn\u2019t really matter how you cook your eggs, unless you\u2019re planning on making egg whites \u2014 a large egg\u2019s approximately 147 mg of choline is concentrated in the yolk, so you don\u2019t want to chuck that in the bin! If you\u2019ve long vilified the yolk due to mid-aughts magazine articles, know this: eggs are definitely high in cholesterol, but research has yet to demonstrate a link<\/a> between eating eggs and an increased risk of heart disease. (Here\u2019s another study<\/a> to check out, too).<\/p>\n There is some evidence<\/a> that overcooking eggs can ding their nutritional content, but we\u2019re talking marginal differences here. I\u2019d recommend just making two to three eggs, in whatever style you prefer \u2014 when paired with the day\u2019s other meals, you\u2019ll certainly hit your choline count for the day.<\/p>\n Brain Food<\/p>\n So what exactly are choline\u2019s real-world health benefits? I can understand that a list of utilities like \u201cbuilds cell walls and sends nerve signals\u201d sounds very AP Bio, and pretty vague.<\/p>\n Here\u2019s the one detail you should remember: Part of choline\u2019s responsibilities is producing acetylcholine, a neurotransmitter that\u2019s crucial for mood, muscle control, learning processes and memory development. In fact, choline deficiency<\/a> \u201chas been found to be correlated with memory dysfunction.\u201d<\/p>\n Wellness influencers are wont to make wild claims, that choline intake can prevent Alzheimer\u2019s, for instance. That correlation hasn\u2019t been established yet. But it\u2019s undeniable that choline is a precursor compound for cognitive function, and roughly 90% of Americans<\/a> don\u2019t get enough of it. The change starts at your stovetop.<\/p>\n \t\t\t\t\t\t\tMore Like This<\/p>\n
\n\t\t\t\t\t\t\t\t\t\t\tThis Is Your Brain on Creatine
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