Master of Science, Doctor Nguyen Anh Duy Tung, a specialist in nutrition and dietetics at Tam Anh General Clinic District 7, states that choline is an essential nutrient. It is involved in cell membrane formation and the synthesis of acetylcholine, a vital neurotransmitter for brain, muscle, and autonomic nervous system activity. Choline also helps regulate inflammatory responses and protects nerve cells from aging.

Choline deficiency can lead to neurological fatigue, reduced concentration, sleep disorders, cognitive decline, and impaired motor function. Adults need approximately 425-550 mg of choline daily, depending on gender and health status.

Eggs

Egg yolks are rich in natural choline, which helps form and maintain nerve cell membrane structure. The choline in eggs helps the brain transmit signals steadily, supporting learning ability, reflexes, and motor coordination. One egg can be consumed daily, preferably boiled or prepared with minimal oil.

Fatty Fish

Salmon, mackerel, and sardines provide choline combined with omega-3, which protects brain cells, reduces neural inflammation, and maintains blood flow to the brain. This combination supports sustained brain function, reduces mental fatigue, and lowers the risk of age-related neurological decline. Consuming fatty fish two to three times per week is beneficial for health.

Soybeans

Soybeans are rich in choline, lecithin, and high-quality plant protein, contributing to nerve cell nourishment and stable neurotransmission. Products like tofu and soy milk are suitable for vegetarians and those managing blood lipids while ensuring brain nutrient intake.

Eggs, rich in choline, support brain activity and maintain nerve cell membrane structure. *Image created by AI*

Organ Meats

Chicken and pork liver contain high levels of choline, along with vitamin B12 and iron—nutrients essential for nerve function and blood formation. Liver helps the brain maintain efficient energy metabolism, reducing neurological fatigue. However, due to high cholesterol content, healthy adults should consume organ meats only one to two times per week in moderate amounts.

Broccoli

Broccoli provides choline, folate, and antioxidants that help protect brain cells from oxidative stress and chronic inflammation. This vegetable also supports cerebral circulation, contributing to alertness and the brain's adaptability during prolonged stress. Steaming or quick-frying helps preserve the food's nutrients.

In addition to diet, Doctor Duy Tung recommends adequate sleep, regular exercise, limiting alcohol, and managing stress to protect brain health. Individuals with high-intensity intellectual work, older adults, those experiencing frequent insomnia, headaches, dizziness, or with underlying conditions like cardiovascular disease or diabetes may consider supplementing choline combined with B vitamins and omega-3, and consult a neurologist if experiencing prolonged signs of brain function decline. Supplementing with natural extracts from blueberry and ginkgo biloba also helps enhance blood flow to the brain, combat free radicals, increase neural connections, and promote better sleep.

Trong Nghia