Eggs Are Actually Good For Your Liver | How Does Choline Help Your Liver?

Eggs Are Actually Good For Your Liver | How Does Choline Help Your Liver?

Don’t eat eggs if you want to be a healthy person. They have a lot of cholesterol and fat.

If you are like most people, you heard that information in the 70s, 80s, and 90s. Eggs have had a bad reputation for the past 30 years or so. New information and better science is showing how eggs may be good for you and your body.

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So chew on this:

Choline: Your Liver’s Secret Weapon

So if eggs are “fatty” and “full of cholesterol,” how could they actually be good for your liver – particularly if your issue is NAFLD (non-alcoholic fatty liver disease)?

A type of B vitamins called choline is the secret. Eggs are high on the list of foods with high levels of either lecithin, which converts to choline, or choline itself. This is the egg whites, not the egg yolks, which only have trace amounts of this micronutrient.

It isn’t easy for a person with a compromised liver to synthesise this amazing nutrient. It is necessary for individuals with a disease such as fatty liver disease to have an external source of choline, either in the form of supplements or directly from the food.

In fact, there is some research stating that a diet deficient in choline actually causes fatty liver and liver cell death.

What Choline Does For Your Liver

For something a bit more technical now.

The body is capable of converting lecithin to choline. It needs a little boost in the form of the amino acids. A person with a disease that affects the bile duct. Why does your body need a substance?

Choline is needed in the production of phosphatidylcholine, a fat molecule. But wait a second! Isn’t all fat bad? It’s essential to overall health and in particular, the health of the bile duct.

Science is coming around to the fact that certain fats are necessary for the body to function. In this case, phosopatidylcholine is an essential component of the VLDL particle, which our bodies need in order to move fat out of the liver.

If you don’t have enough choline, your body can’t move out fat. It starts to collect within your body, creating a fat body.

This class and type of fats are needed in order for you to get rid of some of the fat you already have, even though you may think you are eating fats when you eat eggs. It sounds counter intuitive because we have been led to believe that all fat is bad. Science is now discovering that some fats are required by the body and will actually move things along, not sit around on your hips, belly and thighs.

What About Supplements?

Some people do need to restrict their cholesterol, even though it isn’t necessarily the bad guy we’ve been led to believe. It is up to you and your doctor to decide if you will restrict your cholesterol or include eggs.

Choline supplements can be helpful for such individuals. There is some good evidence that supplements can help if you only have one option, but the jury is still out on how well they work. If you are on a restricted diet, you should talk to your doctor about the correct amount of supplements.


Best Sources of Choline

If you can’t or don’t like eggs, there are lots of food sources that contain choline. There is not yet a conclusive agreement on how much choline is needed by the body, but an accepted amount is around 250 milligrams for children, 450 for adult women and 550 for adult men.

3 ounces is about the size of a deck of cards, and is the best food source for serving size. The serving size is the first thing you should remember. Eggs have three times the amount of meat as an ounce.

  • The beef liver is 3 ounces and has 355 calories.
  • The large egg yolk has a large amount of calories.
  • 1 cup of quachicle contains 118 calories.
  • 3 ounces is 100 grams of soy.
  • One cup of peanuts is 77 percent full.
  • Cod is 3 ounces and 71 grams.
  • Tofu, 1 cup – 71 mg
  • A cup of broccoli contains 62 percent of the recommended daily intake.
  • Shrimp is 3 ounces and has 60 grams.
  • Salmon is 3 ounces and has 56 grams of fat.
  • Skim Milk is 20 percent milk.

* Source

Other moderate sources include leafy green vegetables, chicken, turkey, yellow mustard seed, bacon, and beef.

Helping Choline Along

If you are already getting a good source of choline, you can help the process.

1. Exercise. Boosting your metabolism can have the effect of helping all your body’s processes, including the conversion of lecithin to choline and the liver’s own self-reparative capabilities.

2. Flush frequently. This means getting plenty of water so you can help flush toxins from your system, rather than making your compromised liver do all the work.

3. Reduce stress. Stress actually can have physical effects on your body – and not usually good ones. Meditate, change your attitude, and if possible, change what’s bothering you – i.e. a lower-stress job, better communication with your family or just releasing worries that you have no control over.

4. Eat right. That goes without saying, but getting plenty of vegetables and lean proteins are invaluable to your liver’s efforts in correcting its negative fatty condition.

5. Lose weight. This is paramount to correcting fatty liver. It will also lighten the load – literally – of your body’s ability to heal itself and stay healthy.

Stay up to date on the latest research on nutrition. Researchers are testing and developing new information to help people get healthier. You should not discount a food because you have heard that it might be bad for you. Eggs are a good example of how food can be a key to your health.

The post was originally posted on June 28, 2019.

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