Plant-based diets may lead to brain health issues due to a lack of sufficient B12 nutrient.
Vegan and vegetarian diets have garnered some serious attention in recent years, with the number of self-proclaimed vegans in the U.S. skyrocketing from 1% to 6% between 2014 and 2017. That's right, there are now over 19 million vegans in the U.S - and they're not hiding!
From your high school bestie to big-name celebrities like Joaquin Phoenix and Ellen DeGeneres, the plant-based tribe is expanding rapidly. But that's not all fun and games. Most of these individuals have a solid reason for ditching their favorite meat-based dishes.
Maybe they're ardent environmentalists, keen to minimize their impact on Mother Nature. Or passionate animal rights advocates, standing up against the cruel practices in the industrial agriculture industry. Or fighting personal health battles.
Regardless of the motivation, giving up animal products is a commendable and inspiring move. And if you've taken that leap, you deserve some major props! However, there's a potential downside to your plant-based lifestyle that you need to be aware of...
It could affect your brain health.
Choline is an essential nutrient that helps maintain your liver, brain, nervous system, muscles, and metabolism in top condition. While your liver produces some choline, it's not nearly enough. That's why you need to get it from your diet too. The problem is, most people aren't stocking up on this crucial nutrient[1].
Dietary surveys across North America, Australia, and Europe show that people are consistently falling short on choline intake recommendations. To make matters worse, more folks are swapping their carnivorous ways for plant-based diets, which tend to be lower in choline since animal products are the richest sources. All this has scientists scratching their heads[2].
Your brain needs choline. It helps create a neurotransmitter called acetylcholine, which plays a critical role in mood, memory, muscle control, and other brain functions. If you're not getting enough choline, your risk of dementia increases[3]. Choline is also vital for the brain development of babies.
If you're thinking about going plant-based, it's essential to pay attention to your choline intake. Fortunately, there are several plant-based food sources that can help you meet your daily needs:
- Soymilk (57 mg per cup)
- Tofu (35 mg per half cup)
- Roasted edamame (44 mg per half cup)
- Peanut butter (20 mg per two tablespoons)
- Dry roasted pistachios (22 mg per quarter cup)
- Dry roasted almonds (18 mg per quarter cup)
- Quinoa (42 mg per cup)
- Oats (17 mg per cup)
- Pinto beans (30 mg per half cup boiled)
- Green peas (22 mg per half cup boiled)
- Artichoke (21 mg per half a medium artichoke cooked)
- Asparagus (23 mg per half cup boiled)
- Brussel sprouts (32 mg per half cup boiled)
- Cauliflower (24 mg per half cup boiled)
- Broccoli (31 mg per half cup boiled)
- Potatoes (22 mg per medium potato baked)
- Collard greens (30 mg per half cup raw)
- Oranges (15 mg per large orange)
To ensure you get enough choline, make these choline-rich foods a staple at each meal. If that seems challenging, don't sweat it - supplements can be your choline insurance policy. After all, it's better not to mess with brain health!
Editor's note: Discover natural ways to reduce your risk of blood clots, the vitamin that acts as a natural blood thinner, and the powerful herb that helps clear plaque. Click here for Hushed Up Natural Heart Cures and Common Misconceptions of Popular Heart Treatments!
Sources:
- "Suggested move to plant-based diets risks worsening brain health nutrient deficiency" - MedicalXpress
- "Could we be overlooking a potential choline crisis in the United Kingdom?" - BMJ Nutrition, Prevention & Health
- "Dietary choline associates with reduced risk of dementia" - MedicalXpress
- "What Is Choline? An Essential Nutrient With Many Benefits" - Healthline
- "Choline" - National Institutes of Health
- "Choline in Vegetarian Diets" - Vegetarian Nutrition
Choline Intake Levels
- Adult Men: 550 mg daily
- Adult Women: 425 mg daily
- Pregnant Women: 450 mg daily
- Breastfeeding Women: 550 mg daily
These intake levels are suggested to ensure adequate nutritional support for various bodily functions, including brain health and metabolism.
- Vegan and vegetarian diets, which are becoming increasingly popular among people like Joaquin Phoenix and Ellen DeGeneres, may pose a risk to brain health due to a potential choline deficiency.
- Choline is an essential nutrient for maintaining brain, liver, nervous system, muscle, and metabolism health, and it's important to ensure an adequate intake of this nutrient, especially for those following plant-based diets.
- Common food sources of choline for vegans and vegetarians include soymilk, tofu, edamame, peanut butter, pistachios, almonds, quinoa, oats, pinto beans, green peas, artichokes, asparagus, Brussel sprouts, cauliflower, broccoli, potatoes, collard greens, oranges, and supplements.
- To maintain optimal brain health, it's recommended that adults consume 550 mg (men) or 425 mg (women) of choline daily, while pregnant or breastfeeding women require 450 mg (pregnant) or 550 mg (breastfeeding) daily.
