Choline (Chloride) – Benefits, Deficiency Symptoms And Food Sources

Choline

Acid/Alkaline :: Acid-forming

What is Choline?

Choline is one of the most important minerals in the blood, along with sodium, potassium, and calcium. Choline (Chloride) helps keep the amount of fluid inside and outside of cells in balance. It also helps maintain proper blood volume, blood pressure, and pH of body fluids. Most of the choline in the body comes from table salt (sodium chloride) in the diet. Choline is absorbed by the intestine during food digestion. Any excess chloride is passed out of the body through the urine.

Uses and Benefits of Choline

  • Choline is the major extra cellular anion and contributes to many body functions including the maintenance of osmotic pressure, acid-base balance, muscular activity, and the movement of water between fluid compartments.
  • An electrolyte, along with sodium and potassium.
  • Affects blood, nerves, epithelium. Aids digestion and elimination, normalizes osmotic pressure in blood and tissues.
  • Helps maintain normal heart function, acid-base balance and water balance.
  • Increases capacity of blood to carry carbon dioxide to lungs for excretion.
  • Helps to cleanse both the intestines and body of toxins.
  • Produces the normal acid environment in stomach. (This aids in absorption of iron and vitamin B12.)

Recommended Dosage of Choline

The minimum Recommended Dosage Allowance of Choline are :-

  • Adults – 750 mg.
  • Children – 600 mg.

Deficiency Symptoms of Choline

  • Disturbed digestion.
  • Water retention issues.
  • Loss of hair.
  • Weight loss.

Toxicity: Very toxic in even slightly higher amounts. Symptoms are weakness, confusion and coma.

Rich Food Sources of Choline

Coconut, avocados, dates, turnips, lettuces, kale, kelp/dulse, celery, tomatoes, potatoes, apricots, orange juice, pineapple, watercress, raw white cabbage, spinach, asparagus, cucumbers, parsnips, carrots, onions. In cooked dried beans and peas, and sea salt, etc.

Toxic sources: Water supplies

Useful References

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