Choline is a nutrient that is required for numerous body activities such as metabolism, neurotransmitter synthesis, brain growth, and others. While your body produces small amounts of this nutrient naturally, it is insufficient to meet your needs, therefore you must obtain some through your diet.
Adult men and women require 550 mg and 425 mg of choline per day, respectively, yet 90% of the population falls short of this requirement.
Because choline is essential for fetal growth and development, its consumption increases during pregnancy and lactation. As a result, pregnant women require 450 mg of choline per day, while lactating mothers require 550 mg.
Despite this, many prenatal vitamins contain little to no choline, if any at all. That is why pregnant or breastfeeding women should take high-quality prenatal vitamins and include choline-rich foods in their diet.
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Here are ten foods high in choline
1. Whole eggs
One egg has 147 mg of choline, making it one of the greatest sources. This indicates that merely two eggs per day provide 54% of the Recommended Daily Intake (RDI). Source
The yolk of an egg contains almost all of the choline content. There are 680 mg of the nutrient per 100 grams of egg yolk against 1 mg per 100 grams of egg white, so eating the whole egg is necessary to receive the maximum choline.
2. Fish
Choline is abundant in seafood, which includes fish such as salmon, tuna, and cod. 3 ounces (85 grams) of salmon, for example, has 187 mg, or 34% of your daily needs. As a result, it’s not surprising that certain studies have linked reduced fish consumption to lower blood choline levels in certain groups. Source
3. Shiitake mushroom
Shiitake mushrooms are high in a variety of nutrients and a good source of plant-based choline. One cup (145 g) of cooked shiitake mushrooms has 116 mg or 21% of your daily needs. Source
Furthermore, shiitake mushrooms are high in minerals such as vitamin B5, selenium, and copper, and research suggests that eating them may help your immune system.
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4. Soybeans
Soybeans are a good source of plant-based choline as well. One cup of roasted soybeans (93 grams) contains 214 mg or 39% of the RDI. Soybeans provide plant-based protein, fiber, manganese, magnesium, zinc, and folate. Source
5. Wheat germ
Wheat germ is well known as a high-fiber source. It also contains essential minerals such as vitamin E, manganese, magnesium, zinc, and choline. A serving of toasted wheat germ contains 153 mg of choline or 28% of the RDI. Source
6. Chicken
Adding protein-rich foods like chicken to your diet is beneficial to your overall health. Protein-rich foods can help you feel fuller between meals, improve better blood sugar control, and supply essential nutrients.
Furthermore, chicken is high in choline, supplying 72 mg per 3-ounce (85-gram) serving, or 13% of the RDI. Source
7. Cruciferous vegetables
Choline is found in cruciferous vegetables such as cauliflower, broccoli, and Brussels sprouts. One cup (160 grams) of cooked cauliflower has 72 mg of choline, or 13% of your daily requirements, while the same quantity of cooked Brussels sprouts and broccoli has roughly 30 mg, or 5% of your daily requirements. Source
Serving cruciferous vegetables alongside other choline-rich foods such as salmon, eggs, chicken, beef, or turkey is a delightful approach to meet your daily choline needs.
8. Almonds
Almonds are a popular tree nut that has a variety of health benefits. Eating them, for example, has been shown in studies to increase levels of heart-protective HDL cholesterol and support a healthy body composition.
They are also high in nutrients like vitamin E, protein, fiber, and magnesium. Furthermore, almonds are a plant-based source of choline. Eating 1 ounce (28 grams) of almonds gives your body approximately 15 mg of the vitamin, which accounts for 2.5% of your daily requirements. Source
9. Red Potatoes
Red potatoes are a tasty source of carbohydrates as well as vitamins C, potassium, and choline. One large (299-gram) red potato has 57 mg of choline, which is 10% of your daily requirement. Source
10. Kidney beans
Kidney beans are nutrient-dense legumes that are particularly high in choline. One cup (177 g) of cooked kidney beans contains 54 mg of the nutrient, which is 10% of the RDI. Source
It is essential to consume adequate choline because this nutrient is involved in numerous biological activities, including neurotransmitter synthesis and metabolism. Unfortunately, most people, especially pregnant and breastfeeding women, do not consume enough choline, which can lead to low choline status.
Fortunately, many animal and plant-based diets are high in choline. Make it a point to consume a range of choline-rich foods, such as those on this list, daily to ensure you’re getting enough choline.
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