Image via Cooking Light

What Does It Do?

• Helps to maintain the integrity of the cell
• Essential for proper liver, kidney, and lung function
• Aids in muscle control and is thought to help protect against memory loss/dementia if taken early in life

Where Can You Find It?

• Choline is found in varying amounts in beef liver, wheat germ, eggs, codfish, beef, nuts, cauliflower, brussel sprouts, broccoli, shrimp, salmon, chocolate milk, peanut butter and milk chocolate.

Adequate Intake (AI):

• Men (19-70+ years): 550 mg/day
• Women (19-70+ years): 425 mg/day*

*Excludes non-pregnant or lactating women

Choline & Pregnancy:

• Women who consume adequate amounts of choline during pregnancy are less likely to give birth to babies with mental handicaps or those that will experience dementia later in life. Adequate choline may also play a part in the babies' emotional response and cognitive functioning, as well as preventing neural tube defects. The reason this member of the B-vitamin complex is so important is because it aids in brain development of a growing baby, specifically in the memory center of the brain. 

Image via Diabetes Cure Search 101

There has been mounting curiosity over the past year about gluten, a protein found in wheat, rye, and barley. Gluten functions as an integral part of the texture of baked goods, contributing structure and elasticity. Despite its familiarity, gluten free products are popping up all over restaurant menus and grocery store aisles, and the term has become a buzzword of sorts on the news and amongst celebrities. What does it mean to be gluten free, and is it widely recommended for the average American?

Most individuals who choose to adhere to a gluten free diet do so because they have been diagnosed with either a wheat allergy, gluten intolerance, or celiac's disease.

• What is a wheat allergy?
  • Individuals with a wheat allergy cannot consume wheat but can safely ingest oats, rye, and barley. Wheat can be listed by many different names on food labels (kamut, bulgur, couscous, farina, triticale, semolina, spelt), so it's critical to understand what to look for and what to avoid. In a nutshell, people who have a wheat allergy can consume gluten as long as its not in a wheat-containing product.
• What is gluten intolerance?
• Gluten intolerance is not a food allergy but a series of side effects that occur in people who are sensitive to gluten. Common side effects include gastrointestinal (GI) discomfort like stomach gas, bloating, and diarrhea. People who are intolerant rarely have long-term damage from these uncomfortable (but short lived) side effects and may avoid eating large quantities of gluten containing products to avoid them.
• What is celiac's disease (CD)?
  • This genetic, autoimmune disease is actually a severe food intolerance to gluten. When an individual who has celiac's disease consumes gluten, the protein activates their immune system, which damages the intestinal villi, or the tiny, fingerlike projections that protrude from the walls of the small intestine. When these villi are flattened, the metabolism of carbohydrates, proteins, and fats are disturbed and the body doesn't absorb key nutrients. Common side effects are similar to those of irritable bowl syndrome (IBS) and can also include headaches and fatigue. To avoid malnutrition, osteoporosis, and alleviation of side effects, individuals diagnosed with celiac's disease should consume a diet free of gluten. *

• By the Numbers:

  • 1 in 133 Americans have celiac's**
  • 1 in 22 Americans who have celiac's have a family member who also suffers from the disease**

  • On average, it takes 12 years to receive a definitive diagnosis of celiac's disease

    • **Statistics from a 2003 study from the Archives of Internal Medicine

Going gluten free is not recommended unless deemed medically necessary by your PCP. Though research has been conducted on the health benefits of a gluten free diet, "There is no strong scientific evidence to support the assertion that avoiding gluten leads to benefits for the general population," according to Tricia Thompson, M.S., R.D., author of The Gluten-Free Nutrition Guide and the website glutenfreedietitian.com.