Is choline something that should worry vegans?

Vegans and vegetarians may be depriving themselves of an essential nutrient in the brain, an expert warned.

Choline, which is found mainly in meat and dairy products, helps to transfer signals between nerve cells, improves liver function, facilitates the development of the fetal brain and can prevent brain diseases. Humans do not produce enough choline naturally, so you have to get it from dietary sources and supplements.

Vegans should consider supplementation

In a British Medical Journal article entitled "Can we neglect a possible choline crisis in the UK?", Emma Derbyshire, a nutrition consultant, describes choline as "essential" and "essential for many functions throughout of the life cycle ".

Americans currently consume an adequate level of choline: 425 mg per day for women and 550 mg per day for men.

Derbyshire, who represents a British consulting firm called Nutritional Insight, added: "The growing evidence of the importance of choline makes it essential not to forget it in the UK.

"This is now more important than ever, given that accelerated dietary trends in favor of herbal / vegan diets could have other consequences on choline intake / status.

"Government agencies and organizations should rely on extensive databases to include this essential nutrient.

"I'm looking for awareness first. But I also think that if people have an herbal diet, especially if they are women of childbearing age, they should look for supplements. "

"There is no justification" for worry, says an academic

However, a spokesman for the British Nutrition Foundation told the BBC that a vegan or herbal diet "would provide choline food".

"It is also important to ensure that plant-based diets are well-balanced to ensure adequate intake of nutrients such as iron, zinc, calcium and vitamin B12.

"Having said that, we know that having a more herbal diet can have many health benefits, although that does not necessarily mean that animal products must be completely excluded."

Professor Tom Sanders of King's College London rejected Derbyshire's claims about choline, which is also found in nuts, beans, mushrooms and cruciferous vegetables such as broccoli.

"There is no reason to think that a plant-based diet can affect brain development. My own research on vegans and others in Europe and the United States shows that the growth and development of vegetarians and vegetarians is normal.

"Choline can be produced in the body and is also abundant in many plant foods, including soy," he said.

"The main danger of a vegan diet with respect to neurodevelopment is vitamin B12 deficiency, which can be easily prevented by consuming vitamin-enriched foods from microbial sources."

Some vegan foods containing choline

It is recommended to consume between 425 mg and 550 mg of choline per day. The foods below contain about 30 to 80 mg per half cup or cup (this resource contains more information).

– Soy or soy milk (and tofu, etc.)

– Swiss Chard

– raw banana

– Broccoli

– Beans and lentils

– Chickpeas

– Quinoa

– Asparagus

– Buckwheat

– Eggplant