By Lindsay Chandler, PCOS Food Advocate
Phosphatidyl choline, or more commonly referred to as Choline, is found in egg yolks, sunflower seeds and nuts. It is a necessary chemical for hormone balance and regulation. Many women are not eating enough of these foods to meet their needs and find themselves deficient.
For women with PCOS, choline is essential for converting estrogen inside the liver. If you tend to struggle with estrogen dominance, having a healthy level of choline in the body can help regulate certain estrogen levels by supporting liver function. Choline helps encourage healthy fat metabolism, as well as supporting healthy cell function. It also reduces the aging process of cells. These are all pretty powerful things that can help us feel and look beautiful inside and out!
Choline balance can be essential for balancing your hormones. Many PCOS symptoms can be reduced by including supplementation of Phosphatidyl choline.
Some signs of choline deficiency are:
- Memory loss
- Muscle aches
- Changes in mood
People struggling with fatty liver disease, which is more common in people dealing with insulin resistance, have also been found to have a higher risk of being deficient in choline.
Choline works hand in hand with folate, an essential B vitamin. For women with PCOS, higher levels of folate should result in higher levels of choline converted inside the body. Though choline and folate can both be consumed through food, supplementation may still be needed. Eating a diet rich in folate like dark leafy greens, lentils and broccoli can help reduce the need for choline supplementation.
Here are my top 5 favorite choline rich foods:
- Pasture eggs
- Wild caught salmon
- Grass fed beef
- Brussel sprouts
Keeping a healthy hormone balance is so important when struggling with PCOS. Adding in some of these choline rich foods can help keep you looking and feeling fabulous!
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