Vitamin B4: Detailed Description
Vitamin B4 (choline) relates to water-soluble vitamins. It affects the metabolic processes of fat and proteins in the body. This material is perfect for burning fat. With a lack of choline in the body it may have problems with excess weight.
Daily requirement for vitamin B4 depends on the nature of nutrition, lifestyle and health of the person. The average daily dose is 0.5-1 g.
Sources of Vitamin B4
Vitamin B4 is widely distributed in foods of animal and vegetable origin. They are rich in unrefined vegetable oil, egg yolk, cabbage, yeast, beans, tomatoes, bran, spinach, carrots.
The plant sources of choline also include rice, oatmeal, sprouted wheat, brewer's yeast, green leafy vegetables, hawthorn.
Herbs: yarrow, nettle, St. John's wort, coltsfoot, toadflax, dandelion, shepherd's purse, chicory, plantain.
Sources of animal origin: meat, kidney, liver, fish, cheese.
What Vitamin B4 Is Good For
Vitamin B4 is necessary for the healthy functioning of the liver. It reduces the degree of liver damage in chronic hepatitis and alcoholism.
Choline has an antisclerotic effect and lowers cholesterol. It is used for the prevention of atherosclerosis, improves the cardiovascular system, is effective in the treatment of Alzheimer's disease.
Vitamin B4 enhances the brain, protecting its cells from damage. In older people choline supplementation improves the memory.
How to Keep Choline In Your Food
Choline is readily soluble in water. When cooking foods substantial part washed out and remains in the broth. Detrimental effect on it has the high temperatures used for cooking food.
Vitamin B4 is destroyed by sulfa drugs, alcohol, antibiotics and female sex hormone estrogen. Thus, the food should be eaten raw or as much as possible with minimal processing.
Signs and Causes of a Vitamin B4 Deficiency
A deficiency of vitamin B4 in the human body can be caused by inadequate dietary intake it. Choline is destroyed by the introduction of certain substances, such as nicotinic acid, as well as a lack of folic acid.
Deficiency of vitamin B4 is observed with:
- an increase in body weight,
- improving blood cholesterol
- arrhythmia, hypertension,
- headaches, memory loss,
- fear, anxiety , insomnia,
- liver disease (fat accumulation), kidneys,
- developmental delay and growth.
Choline and other vitamins are closely linked. Thus, the synthesis of vitamin B4 in the body contributes to vitamins B9 and B12. Harmful effects of choline excess and substances interacting with him eliminate vitamin B1 (thiamine) and B3 (niacin).