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Sunday breakfast! I got to get the right nutrients for my breast milk! I made an omelet with avocado, baby kale, and salmon with a side of kiwi. Eggs contain micronutrients including choline, which is good for the brain and nerves. They contain lutein and zeaxanthin, which are good for the eyes and brain. One large egg contains 270 IU of vitamin A, which is important for the immune system. Decades ago eggs got a bad rap because they are high in cholesterol but we now know that the cholesterol in our body is made by our liver-it doesn't come from cholesterol we eat. Studies have shown that the consumption of one egg a day was associated with a 12% lower risk of stroke and consumption of 4 eggs per week is linked to a 37% lower risk of type 2 diabetes. The baby kale is a great source of folate, magnesium, vitamin K1, and sulforaphane! The avocado is a great source of vitamin E and monounsaturated fat. The salmon is high in omega-3 fatty acids which are really important for the developing brain...I want as much of those in my breast milk as possible! I have been digging the kiwi recently. Fruits are actually one of the most concentrated sources of prebiotic fermentable fiber. Kiwi has been shown to increase beneficial gut bacteria lactobacilli and bifidobacteria, which decrease with age. Nom nom!

#choline #kale #omega3 #microbiome

Had a fascinating time learning about the health benefits of #choline with my fellow RDs #sponsoredevent #nutrient #nutrition #rdapproved

"Una foto con topito"
#elcris #choline

Eggs have been on my 'ugh' list since I got knocked up especially coz the only kind you can eat are totally cooked, no runny yolks, mostly hard boiled variety and where's the fun in that. But they are an amazing source of choline, protein and loads of vitamins and minerals. So trying to up my egg intake firstly by making non-gross boiled eggs. A 9 min boiled egg will still have a beautiful yellow yolk (unlike its crazy hard boiled counterpart which just looks grey) and still have that unctuousness you look for in an egg. Put on brown bread with liberal amounts of tahini (1 tbsp sesame has the same amount of calcium than 1 glass of milk), tomatoes, basil, sea salt, pepper & EVOO. Tmrw will add avocado & pumpkin seeds. #pregnancydiet #pregnancynutrition #eathealthy #eggs #vitamins #minerals #choline #pregnantchef #bumpdiet

With my pal @jaclynlondonrd, learning about #choline--the #nutrient no one knows about, but we all need more of. Check my story for the best sources! #spotlightoncholine #brainhealth #prenatalhealth

Choline, an essential nutrient.
Choline, a nutrient that a lot of people are unaware about. It is in-fact one of the most important nutrient that a human body requires to carry out a number of daily tasks. Choline was officially recognized as an essential nutrient in a 1998 by the institute of medicine.
Choline has a wide range of roles in the human body right from human metabolism, cell structure to neurotransmitter synthesis. In-fact deficiency of choline is also associated with a lot of diseases like liver disease, atherosclerosis and possibly neurological disorders. The demand for choline goes higher during pregnancy and lactation periods where adequate supply of choline becomes very essential. The transport of choline from mother to fetus depletes maternal plasma choline in humans. Thus, despite enhanced capacity to synthesize choline during pregnancy, the demand for this nutrient exceeds the supply and stores can be depleted. Because human milk is rich in choline, lactation further increases maternal demand, resulting in extended depletion of tissue stores.

Apart from the above mentioned benefits Choline also acts a anti-inflammatory and cancer prevention food. Adequate presence of Choline in individual encourages proper levels of inflammatory markers like TNF-alpha, IL-6, and C-reactive protein. Choline-deficient people can have an increased risk of DNA damage and cancer.
Choline is extremely essential and important for your brain. Choline helps with your memory, strengthening your hippocampus, and helping to create acetylcholine: the ‘learning transmitter’. #Choline #Nutrient #BrainHealth #EssentialNutrient #PGEducation

These blue eggs at my local store are so pretty! 🐓 6 g of quality protein 🐓 good source of selenium, vitamin A, B2, B5, B12 and folate 🐓 few foods that are high in choline which builds cell membranes 90% of Americans don't get enough 🐓 egg yolks contain lutein and zeaxanthin which helps eye health 🐓 don't increase bad cholesterol and increase good cholesterol 🐓 easy transportable food 🐓 be sure to by humane eggs where the chickens are happy 🐓

Choline is required for proper nerve functioning, muscle movement, energy, and a healthy metabolism. Moreover, it is essential for your brain’s normal development, function and health. Choline also helps your body form DNA and cell structures, and maintain healthy liver function. In fact, without an adequate intake of choline, you could become at risk of chronic liver damage and even liver failure.⠀
Salmon is a great whole food source of choline, providing a whopping 240mg in a single filet. Beef liver, eggs, and grass-fed beef are also good, real food sources. You'll also find 500mg in each serving of our Clear Mind nootropic.

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Nowa dostawa z @testosterone.pl . Zobaczymy czy cokolwiek da radę wyprostować moje hormony xD
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New supply. Let's see if those gonna fix my hormones... #magnesiummalate #jablczanmagnezu #magnesium #sawpalnetto #choline #inositol #d3k2mk7 #testosteronegirl #vitamins #minerals #supplements #testosterone #pcos #pco #hormones #insulinresistance #witaminy #suplementy #dieta #healthy #strongnotskinny

Roast cauliflower, fennel and carrot, with harissa and preserved lemon + tahini sauce for the win.
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🥕This recipe is pretty damn easy. Chuck everything into a tin, and then go and do something more interesting while everything roasts. I always think 'Meal prep' is a bit of an annoyingly smug concept, but this recipe does work really well with couscous and other grains, or as a side to meat and fish dishes, so works pretty well as a cook once eat twice sort of thing!
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🌳 Cauliflower is also a great source of choline - the almost man in the vitamin world. Not strictly considered a vitamin as our livers can make a certain amount, we do still need some choline in our diets to make up the shortfall. It helps to produce acetylcholine, a neurotransmitter needed for memory, mood and muscle control.
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#micronutrients #micronutrientsmatter #roastcauliflower #cauliflower #cauliflowerrecipes #carrots #fennel #harissa #roastveggies #cruciferous #choline #vitamina #vitamins #5aday #eatyourvitamins #meatfreemondays #vegan #veganrecipes #dinnerideas #nutrition #nutritionist #onepanmeal #mealprep

Chicken Curry & Thai Asparagus. A tasty little number to get your intake of choline for the day.

Cauliflower is versatile, and full of nutrients.
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There are multiple varieties: pure white, green (broccoflower), purple, & orange, but they all taste the same. However, the purple (anthocyanin full), & orange (beta carotene full) types are higher in antioxidants. ~
It's packed with vitamin C, vitamin K, vitamin B, & fiber. Many of the nutrients have anti-inflammatory, & detoxification properties.
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Vitamin C is vital to the creation of collagen in the body. Vitamin C also helps in the body absorb iron (low iron levels lead to anemia & other health issues).
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Vitamin K is crucial to bone health, & it's main function is as a coagulate. Those lacking this vitamin can bleed excessively, & bruise very easily. It's also been shown to improve cognition, & other brain functions.
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One of the B vitamins, choline, aides in the reparation of cell membranes, & enhancement of memory, & sleep.
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Cauliflower also has multiple compounds which have been associated with lowering the risk of certain types of cancers. Glucosinoltates, sulforaphane According to studies, when we consume glucosinolates they slow the growth of mutated cancer cells.

Choline a shortfall nutrient, most men and older women deficiency, both estrogen and genetics play a role, muscles, liver and fetal brain cell development impacted, fascinating #fnce #choline #centralnervoussystem #acetylcholine #hippocampus #sphingomyelin #braincells #muscle #betaine #epigenetics

Breakfast for lunch! Need healthy meal ideas? Don't know where to start? Extend your hand, reach out to me! I'd love to work with you! #healthymeals #healthyandtasty #deliciousandnutrituous #organicspinach #eggs #organicredgrapes #choline #brainhealth #brainfood #mentalhealthadvocate #mindbodyhealthcoach #bipolar1 #foodismymedicine #iamdrlove

I love the feeling of cognition clarity when talking GPC liquid. Helps to repair cell membranes in the brain for better brain health. Enhances cognition and helps with brain injuries and even Alzheimer's! It's great for children, adults and the elderly to use for everyday brain function and health. @designsforhealth
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#gpcliquid #brainfunction #memory #brainhealth #choline #alzheimers #healthymind #kidhealth #brainfunction #goodmemory #parkinsons #healthyminds #cognition #healthybrain #highqualitysupplements #supplements

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#Enzymes #Digestion #Liver #MilkThistle #Selenium #Choline #Inositol #Schisandra #DigestiveHealth #Enzymedica #Healthy #Purify #PeopleandPlanet #Care #Health #Wellness #HealthyLifestyle #Fitness #Fitfam #Cleanse #Cleansing #Detox #Detoxification #Harvey #Irma #Maria #Free #Coupon

Anytime eggs. Breakfast yesterday... lunch today! Filling, healthy and versatile. Served on seeded #speltbread drizzled with #udosoil and a #greenveggies #juice.
A complete protein with high biological value containing essential amino acids supporting cognitive health, brain boosting choline, b vitamins, omega 3 essential fatty acids and fat soluble vitamins. Known as nature sunglasses due to their high lutein levels, just one egg a day protects eye health and prevents against cataracts and macular degeneration. The humble egg ain't so humble after all🍳
#eggtastic #supersunday #choline #lecithin #omega3fattyacids #aminoacids #healthyfats #immunesupport #cognitivefunction #brainbooster #eyehealth #optimalnutrition #proteinpacked #vitaminsandminerals #energising #nutritionandlifestyle #juicing #greenjuice #healthyfamilyfood #fitfam #speedyandversatile #sundaybrunch

Oh my word. Best eggs EVERRRR! 🥚 ⭐️💛Thank you @mamareading0703 !! These came from the healthiest and most gorgeous looking chickens- yes, I called a chicken gorgeous- that I have ever seen! They have their run of the backyard, eating grass, bugs, roots, grubs, whatever. Their feathers are glossy, and their egg yolks are nearly ORANGE. They looked SO amazing scrambled. Bright orange. So much flavor. Healthy chickens produce healthy eggs. The end. ...Her husband’s theory is that the different colored chickens lay a different colored egg! Anyone back up that theory? ✅A fact: when eggs are laid, they have a protective coating that protects them from bacteria, and decomposing. They can go from the hen, right into a bowl on your counter! Or like these, right into the pantry. For a few months!! Fresh!! Once they’ve been refrigerated, they have to be refrigerated. Grocery store eggs have been washed and processed, and can be stored this way for a long time. The protective coating is no longer on the eggs and therefore they must be refrigerated. ALSO, the shell is tougher to peel off on fresh eggs that have been hard-boiled, than eggs from the grocery store. Why? The egg becomes more porous without that protective coating, absorbing more air and releasing carbon dioxide. The albumin (egg white) is more acidic, causing it to stick less to the inner membrane. The egg white shrinks a bit, so the space between the eggshell and the membrane grows larger. Eggs have been called the “perfect food” having all amino acids- found in the YOLK. Eat the WHOLE EGG PEOPLE! ⭐️Choline and biotin support energy, stress reduction and brain health.

🥚 Quail eggs and asparagus on flaxseed & brown rice flour toast #breakfast #eggsforbreakfast #quaileggs

Had this for breakfast before boxing but could also have it for lunch one day!
Eggs! Rich in choline...an important nutrient for methylation, cell membrane structure, for the functioning of the neurotransmitter acetylcholine, for healthy bile and liver function! Make sure you eat the yolk (that's where the choline is).
Asparagus... also has choline but not nearly as much as the egg. I like asparagus for its prebiotic qualities. It's food for your gut! Enjoy!!

Look how cute these are!! Quail Eggs 🥚🥚
Obviously, laid by Quails, their eggs are about the size of a grape tomato. Their shells are grey with brown/black specks. - taste very similar to a chicken egg, maybe slighter richer since they have a bigger yolk to white ratio than chicken eggs. - quail eggs have slightly more fats, proteins, vitamins and minerals. Not a huge difference, though.
- 5 quail eggs contains only 71 calories, equates to about 1 large chicken egg. -each serving of quail eggs provide you with 6 grams of protein
In whole, not too much of a difference from chicken eggs, but they are just so darn cute !
Thanks to my coworker for bringing these in for me to try this morning !! #eggs #protien #quail #quaileggs#choline #vitamins #minerals #healthy #snack #midmorningsnack #healthylifestyle #iron #macros #choices #babyegg #toocute #alwayslearning #trynewfoods #stayhungry #metabolism #chickenegg #yummy #nutrition #nutritioncoach

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