What Is Brain Derived Neurotrophic Factor (BDNF)?
Brain-derived neurotrophic factor, BDNF for short, is a growth factor and peptide (long-chain protein). The name comes from the Greek neuro for “nerve” and trophis “pertaining to food, nourishment, or growth.” In a nutshell, BDNF supports the survival of neurons and brain cells, promotes synaptic connections between neurons, and is essential for learning and long-term memory storage. For adults, BDNF also plays a vital role in neurogenesis (the creation of new neurons from stem cells BDNF also occurs in the kidneys, blood plasma, and saliva, but its most important functions take place in the brain and central nervous system. Taking green tea with almond milk provides Choline or more specifically Alpha-glycerophosphocholine (alpha-GPC or a-GPC) which is a cholinergic compound that is used for cognitive-enhancement, and to increase power output in athletes. It appears to also support cellular membranes, and may help prevent cognitive decline.
As mentioned earlier, there are foods that are high in alpha-GPC, and eating these foods is a great way to easily get a higher amount of alpha-GPC. Foods like eggs, chicken, turkey, fish, soybeans, almonds, and quinoa are not only good for you but provide an abundant amount of choline! Beef Liver, Wheat Germ, Cod, Oat bran. Adult men and women need 550 mg and 425 mg of choline per day, respectively, but 90% of the U.S. population does not meet this recommended intake. Because choline is important for fetal growth and development, the need for this nutrient increases during pregnancy and breastfeeding. As such, pregnant people need 450 mg of choline per day, while those who are breastfeeding need 550 mg.
Eggs are one of the best sources of choline, with 1 egg providing 147 mg. This means that eating just 2 eggs per day covers 54% of the Recommended Daily Intake.The choline content of an egg is almost entirely concentrated in the yolk. In fact, there’s 680 mg of the nutrient per 100 grams of egg yolk versus 1 mg per 100 grams of egg white, making it important to eat the whole egg to get the most choline.
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