Welcome to Part 1 of our series on vitamins and nutrients that power up your brain and enhance your mental acuity. In this episode, we’re diving deep into choline, a vital nutrient that plays a key role in brain function, memory, learning, and even mood. 💡 Why Choline Matters: Choline helps your brain produce acetylcholine, a neurotransmitter responsible for: • Memory and learning • Mood regulation • Motivation and focus • Arousal and reward 🚨 Deficiency Alert: Without enough choline, your brain struggles to produce acetylcholine, leading to memory loss, slower learning, and increased risk of dementia. 🍳 Best Food Sources of Choline: • Eggs: The ultimate superfood—just 3 eggs can meet your daily choline needs! • Fish: Salmon and cod are excellent sources. A half fillet of salmon provides 161 mg of choline. • Organ Meats: Liver, kidneys, and heart are packed with choline. • Plant-Based Options: Shiitake mushrooms, quinoa, peanuts, and almonds. 🔢 Daily Choline Requirements: • Women: 425 mg/day (e.g., 3 eggs or 1 cup quinoa + 2 eggs) • Men: 550 mg/day (e.g., 4 eggs or 2 fillets of salmon) 🧠 Did You Know? • 90% of Americans are deficient in choline. • Excessive choline (over 3,500 mg/day) can be harmful, so avoid over-supplementation. 🥗 Quick Meal Idea: • 1 cup of quinoa (119 mg choline) • 2 eggs (273 mg choline) • Half a fillet of salmon (161 mg choline) This single meal meets your daily choline needs! 🔔 Don’t forget to subscribe and share this episode with friends and family. 🔔 Tune in every Sunday with Jimmy Yen Acu Sensei at 8:30am CST for simple, actionable tips to live a longer, healthier life, and achieve Restorative Longevity #BrainHealth #RestorativeLongevity #CholineBenefits #MemoryBoost #HealthyEating