You've probably never heard of choline, but it is an essential nutrient that many people aren't getting enough of. New research is showing that choline can even reduce the risk of developing breast cancer. Read onto find out what it is, how to get it, and why it is important

Choline may not be a nutrient you have ever taken notice of, but it is time you found out about this SuperNutrient that is important to good health and fitness. Choline is a vital nutrient that is critical for the normal functioning of cells, including brain cell and nerve function, metabolism, liver functioning, and nutrient transport. Humans can synthesize some choline through normal metabolism, but this amount is limited and insufficient for our daily needs. We require choline from the food we eat. Most choline in foods is found in the form of phosphatidylcholine, also called lecithin, which contains about 13% choline by weight. Choline can be found in many foods, including liver, wheat germ, broccoli, cauliflower, peanuts, milk, meat, and fish, but one of the best sources is egg yolks.

One of the most exciting things about choline is its benefit for lowering the risk of breast cancer. A new study of over 3,000 adult women has found a 24 percent reduced risk of developing breast cancer in women with the highest intake of choline compared to women with the lowest intake. Women in the group with the highest choline intake averaged 455 mg a day or more, which mostly came from eggs and skim milk. Women with the lowest intake consumed a daily average of only 196 mg. The study, from the University of North Carolina, will be published in June and was supported by a grant from the National Institutes of Health (NIH). The lead author of the study, Steven H. Zeisel, MD, PhD, is a leading choline researcher.

Two previously published studies have shown that women who eat eggs have a lower risk for developing breast cancer. A 2003 study from Harvard found that women who had a higher intake of eggs, vegetable fat, and fiber during adolescence had a smaller risk of developing breast cancer in adulthood. This study found that eating one egg per day was associated with an 18 percent reduced risk for developing breast cancer. Another study from 2005 found a 44 percent lower risk for developing breast cancer in women who ate at least 6 eggs per week when compared to women who ate two or less eggs per week. The study was an epidemiologic study of Chinese women and also found that women who ate the most fruit, vegetables, and eggs were significantly less likely to develop breast cancer.

The Institute of Medicine recommends getting at least 425 mg a day of choline for women, 450 mg a day for pregnant women, and 550 mg a day for men and breastfeeding women. One egg contains about 126 mg of choline, making eggs an excellent source of dietary choline. In the past, eggs yolks have been shunned due to their high cholesterol content, but eggs are neither all good nor totally bad. A heart-healthy diet should embrace a variety of foods, including eggs and egg yolks. The key is moderation. While I recommend eating eggs, you should try to keep your egg intake to less than 7 a week and eat a variety of foods to ensure proper choline intake.

Other benefits of choline:

• Reduces Risk of Heart Disease: Choline helps with the removal of homocysteine, an amino acid that is associated with an increased risk for developing heart disease. Choline deficiency results in elevated homocysteine levels.


• Prevents Birth Defects: Babies born to mothers who were deficient in choline were four times more likely to have birth defects like spina bifida.


• Improves Memory: Choline is important to fetal and infant brain development and affects areas of the brain vital to memory processing and learning.

Like everything, too much of a good thing does have its problems. High doses of choline (over 10 grams a day) can lead to a fishy body odor, increased salivation, excessive sweating, and fainting or dizziness from a diminished blood pressure. The current tolerable upper intake level for choline from the Institute of Medicine is 3.5 grams per day. But remember, one egg yolk contains only 126 milligrams or 0.126 grams of choline. You would need to eat over 27 eggs everyday to reach this upper limit.