Choline supports brain, nervous system and liver function, cell membrane structure and fat metabolism, acting as a precursor to the neurotransmitter acetylcholine, which is important for regulating memory and muscle control.
The adequate intake of choline for adults is 400 mg, for pregnant women 480 mg and for breastfeeding women 520 mg per day. The adequate intake of choline for children and adolescents varies with age between 150–390 mg per day.
The most important sources of choline are meat, dairy products, eggs and cereals. Choline is particularly abundant in liver, eggs and wheat germ. The body is also able to produce small amounts of choline itself, but its own production alone is not sufficient.
- Choline functions, for example, as a building block for cell membranes.
- In the course of nerve impulses, it acts as a precursor to stimuli, for example when we move our legs or blink our eyes.
- In fat metabolism, choline has a function related to the lesser-known cholesterol.
In addition to bad LDL and good HDL cholesterol, there is also VLDL cholesterol, which is less often measured. Choline affects the accumulation and excretion of VLDL in the liver.
Choline deficiency can cause fatty liver.
If the liver only stores and stores VLDL particles and cannot excrete them, then it is also fat.
You cannot get too much choline from regular food - but if you use it as a dietary supplement, excessive intake is possible.
Overintake can result in gastrointestinal symptoms or a sudden drop in blood pressure.
A special symptom is that the body may smell fishy, meaning that a person begins to smell fishy.
What is wheat germ?
As the name suggests, the germ is the part of the seed that germinates. It is the inner part that looks like a small bump on the grain, since it is the part that gives birth to a new plant, it is a very nutritious food.
In addition, most wheat products, such as flour, do not contain wheat germ, because the refining process removes it. This is because its high fatty acid content contributes to the flour going rancid faster, which is not recommended.
If you want to consume wheat germ, you should choose whole grain products, oils or the wheat seeds themselves, although there are also specialized products such as wheat germ powder or flakes.
Wheat germ is above all a food with a high nutritional value, rich in carbohydrates and proteins, but it also contains fiber, omega 3 fatty acids, vitamins A, B, C and D, and minerals such as magnesium, zinc, calcium, iron, phosphorus and potassium. Thanks to this rich nutritional composition, these are the main properties of wheat germ:
- Energetic: Its high carbohydrate and protein content makes it an exceptional food for athletes and those who need additional energy in their diet.
- Antioxidant: It is also a high-capacity antioxidant that helps the body slow down premature cell aging, which we notice more in the skin or hair, but it affects the health of all organs.
- Digestive: Thanks to its fiber content, it is a good intestinal regulator.
- Remineralizing: It is rich in calcium, zinc, iron, phosphorus, potassium and magnesium, which makes it useful in the prevention and treatment of anemia and osteoporosis, among others.
- Lipid-lowering: that is, it has the ability to help regulate cholesterol, helping to maintain the levels of both bad and good cholesterol at an optimal point for health
- Hypoglycemic: A diet rich in carbohydrates raises blood sugar. Diabetics take care of the proper dosage of carbohydrates.
Wheat germ 100 g:
Nutrient Target
Energy kcal 350.0 kcal 18 %
Energy kJ 1,464.9 kJ
Fat 8.1 g 11 %
Saturated 1.4 g 6 %
Carbohydrate 33.0 g 14 %
Sugar 10.0 g 20 %
Protein 29.0 g 29 %
Vitamin Target
Thiamine (B1) 1.9 mg 173 %
Riboflavin (B2) 0.5 mg 42 %
Vitamin B6 1.2 mg 100 %
Vitamin E 14.0 mg 175 %
Folate (Vitamin B9) 330.0 µg 110 %
Niacin (Vitamin B3) 4.4 mg 31 %
Mineral or trace element Target
Magnesium (Mg) 270.0 mg 96 %
Iron (Fe) 8.0 mg 53 %
Zinc (Zn) 16.0 mg 229 %
