Чем грозит нехватка витамина B4?

Опубликовано: Октябрь 23, 2019 Татьяна Славинская

А помните, в своей лекции для взрослых про еду полезную для мозга я рассказывала про Витамин В4 (холин)?

Так случилось, что с интервалом в один день я наткнулась на ряд занятных материалов о холине, а именно о том, что сегодня уровень потребления Витамина В4 (холина) в европейской цивилизации снижается! И это не может не вызывать тревогу! Объясню почему.

Мне казалось, что уже достаточно много написано о том, как важен Витамин В4 для нашего здоровья (на эту тему проведено достаточно много исследований, ряд из них собран вот в этой статье).

Если кратко, Витамин В4 (холин):

— защищает нашу печень от токсического действия лекарств, алкоголя и вирусов,

— снижает уровень холестерина и концентрацию жирных кислот в крови, очищает от холестериновых бляшек стенки сосудов,

— в поджелудочной железе холин участвует в углеводном обмене, опосредованно нормализируя уровень инсулина в крови,

— участвуя в биосинтезе простагландинов в предстательной железе, он повышает подвижность сперматозоидов, предупреждая тем самым нарушение работы предстательной железы и по-сути является одним из гарантов мужского здоровья.

Ну и, разумеется, холин незаменим для работы нашего мозга:

Во-первых, он является предшественником ацетилхолина – базового нейромедиатора, отвечающего за передачу нервного импульса на уровне парасимпатической нервной системы,

Во-вторых, холин является основой для синтеза фосфолипидов из которых строится миелиновая оболочка, служащая для их изоляции и передачи нервного импульс).

Эти два фактора объясняют важность холина на стадии внутриутробного и младенческого развития ребенка. Недопулучение холина в этом возрасте приводит к катастрофическим последствиям и не может быть компенсировано позже! Катастрофа заключается в том, что от недополучения холина на стадии внутриутробного развития и в младенчестве очень сильно может пострадать интеллект ребенка! Необратимо!

Более того, есть данные исследований, проводимых на мышах, указывающие на то, что богатая холином пища снижает вероятность возникновения нейродегенеративных заболеваний и тем самым является профилактикой болезни Альцгеймера (правда, положительного влияние на течение болезни он не оказывает) (подробнее тут).

Холин может вырабатываться в организме человека, но, к сожалению, в недостаточном для жизни в современной цивилизации количестве. Поэтому он должен поступать нам в организм с пищей.

Рекордсменом по содержанию холина на 100 гр продукта является яичный желток (800 мг).

Хорошими источниками В4 являются: субпродукты (290-420 мг), мясо (66-140 мг), рыба (65-85 мг), творог (40 мг), сыр (124 мг). Орехи (45-55 мг), бобовые (30-100 мг), некоторые овощи (капуста, шпинат, морковь, помидоры) (10-20 мг) также содержат холин, но его там в разы меньше!

Суточная потребность в холине:
• дети от 0 до 11 месяцев – 50-70 мг;
• дети от 1 года до 3 лет – 70-90 мг;
• дети от 3 до 7 лет – 100-200 мг;
• дети от 7 до 18 лет – 200-500 мг;
• мужчины и женщины старше 18 лет – 500 мг;
• беременные женщины – 700 мг.

Казалось бы, в чем проблема? Все эти продукты далеко не экзотические для европейской цивилизации и, например, один желток с лихвой закрывает потребность в холине взрослого человека. Проблему недостаточного потребления холина ряд исследователей связывают с вегетарианской диетой и не сбалансированным питанием.

В этой связи, дорогие друзья, обратите внимание на то, что Вы едите и если обнаружите, что Ваше потребление холина недостаточно, введите его в рацион хотя бы в виде витаминов.

Берегите себя и Ваш мозг 🙂

Подробнее о том, что ему нужно и как можно ему помочь мы продолжим говорить на наших встречах. Ближайшая для взрослых состоится через неделю, 8 октября. Все подробности по ссылке в первом комментарии.

Материал выходил на сайте mamochki.by

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