Best Foods High In Choline: Strengthen your body and improve its health by consuming some choline-rich food items. The micronutrient choline plays a vital role in improving cardiovascular health, enhancing cognitive ability, and reducing cancer risk. Including choline-rich foods is a way to get this nutrient as our body produces it in limited amounts. It is found in many animal and plant foods. Keep reading to know which foods are rich in choline, the benefits of this nutrient, and how much choline you need for your body. Scroll down to know what foods have choline.
Choline-Rich Foods
1. Whole Eggs
Best Foods High In Choline, Eggs are the best and primary source of choline. One large egg with yolk contains 147 mg of choline, which is more concentrated in the yolk (680 mg/100g) than the egg white (1 mg/100 g). This essential nutrient gets absorbed more easily when consumed in its natural form (bound to phospholipids) than as a supplement. Studies suggest that phospholipids in egg yolk improve choline absorption. Higher choline intake can, in turn, improve cognition function in humans.
Tip
Breakfast is a great time to incorporate eggs into your diet. An omelet, scrambled eggs, or egg-covered toast can keep you energized the whole day.
2. Fish
Best Foods High In Choline, Seafood is a rich source of several nutrients like choline. Fish like tuna, salmon, and haddock have high choline content — and three ounces of smoked salmon contain 187 mg of choline. A study by the Child and Family Research Institute, Canada, found that higher fish intake improves blood concentrations of vitamin D, choline, and DHA (omega-3 fatty acid).
Tip
You can also cook food in fish oil or consume fish oil supplements to increase your choline intake.
3. Organ Meat
Best Foods High In Choline, Organ meat is one of the best choline sources. Consuming at least 90g of meat per day along with eggs (one per three days) and milk products helps meet the daily choline requirement in children. One slice (85g) of beef liver contains 359 mg of choline. Beef was shown to improve iron content in blood and enhance cognitive function in young women. However, it had no specific benefit over non-beef protein with regard to iron levels. Three ounces of chicken liver, chicken broiler, and turkey contain 247 mg, 56 mg, and 71.7 mg of choline, respectively
4. Soy
Best Foods High In Choline, Raw soybeans (100g) contain 116 mg of choline. They can be the ultimate source of choline for vegetarians. Such individuals can also take soy products like tofu, soy milk, tempeh, and edamame.
5. Cruciferous Vegetables
Best Foods High In Choline, Green vegetables like broccoli and cauliflower are rich sources of choline. One cup each of chopped broccoli (91g) and chopped cauliflower (107g) contains 17 mg and 47.4 mg of choline, respectively. Besides, one cup (160g) of cooked Brussels sprouts provides 31.2 mg of choline.
6. Potatoes
Best Foods High In Choline, One medium potato (173g) contains 24.9 mg of choline. Red potatoes are another great source of choline with carbs. One baked small red potato (138g) provides 26.1 mg of choline.
7. Beans
Best Foods High In Choline, Studies suggest that immature lima beans are the best source of choline for vegans. One cup (170g) of lima beans contains 75 mg of choline. Also, 100g of kidney beans provides 30.5 mg of choline.
8. Shiitake Mushrooms
Best Foods High In Choline, Shiitake mushrooms are rich in flavor. Cooked shiitake mushrooms (100g) provide 36.8 mg of choline, and these can be added to your soups, pasta, or stir-fries. Their regular intake can help improve immunity and reduce inflammatory markers. They also have anti-oxidative and anti-atherosclerotic properties that help reduce cardiovascular diseases.
9. Cottage Cheese
Best Foods High In Choline, Dairy products like low-fat milk and cottage cheese are excellent sources of choline. One cup (210g) of cottage cheese contains 38.6 mg of choline. It is also rich in calcium, which is essential for maintaining bone health and weight loss. Besides, it has a mild taste and is easy to incorporate into your diet. Add it to your salads, baked items, smoothies, or use it as an alternative to sour cream.
What Are The Health Benefits Of Choline?
May Improve Brain Function
Best Foods High In Choline, Choline-containing foods, such as eggs, liver, and salmon as well as choline supplements, are considered brain-boosting foods. You can consider them memory-enhancing foods, cognitive function foods, or nerve function foods as well. This is because choline is an essential nutrient that produces acetylcholine (neurotransmitter).
Loss of cholinergic neurons is associated with impaired cognitive function, particularly memory loss and Alzheimer’s disease. Higher choline intake is found to improve cognitive performance. A review published in the American Journal of Clinical Nutrition suggests that dietary choline intake has neuroprotective effects and can improve cognitive function. Choline intake during pregnancy can also improve fetal brain development.
May Support Heart Health
Best Foods High In Choline, Choline-rich foods can also be considered heart health foods. Long-term choline intake may reduce the risk of inflammatory conditions and cardiovascular diseases. A study by Wageningen University, The Netherlands, on post-menopausal women found that high choline intake can lower homocysteine (an amino acid) levels.
High homocysteine levels are associated with an increased risk of CVD. It may also protect the heart by reducing blood pressure and changing lipid profiles.
Best Foods High In Choline, However, certain studies have shown no association between choline intake and a reduced risk of CVD. Therefore, more research needs to be done.
May Reduce Risk of Breast Cancer
Best Foods High In Choline, High choline intake may help prevent the development of breast cancer in post-menopausal women. Choline may also help reduce breast cancer mortality once diagnosed. However, limited studies are available to support this claim.
Inadequate intake of choline can impact your health. Let’s discuss the negative effects of choline deficiency in the following section.
Effects of Choline Deficiency
Best Foods High In Choline, Choline is a key nutrient in maintaining the integrity of cell structure, DNA synthesis, and metabolism. A study by the March of Dimes in Berkley, California, suggests that low dietary intake of choline in pregnant women significantly increases the risk of neural tube and oral cleft defects in babies. Choline deficiency in people is also associated with liver and muscle dysfunction (and damage) and increases the risk of non-alcoholic fatty liver disease (choline plays an important role in fat transportation from the liver and its deficiency may cause fat accumulation in the liver), apoptosisi, and increased DNA strand breaks. Thus, the intake of liver health foods like choline-rich ingredients is necessary to avoid these complications.
Best Choline Supplements
1. Choline Alfoscerate
Best Foods High In Choline, This supplement is also known as alpha-glycerophosphocholine (GPC) and has a high choline content (41% by weight) and is one of the most used food supplements for choline. Moreover, due to its ability to cross the blood-brain barrier, it may help enhance cognitive function and aid in the treatment of diseases like Alzheimer’s and dementia.
2. Lecithin
Best Foods High In Choline, It is a mixture of fats found in foods like egg yolk and nuts that may have positive effects on diseases like hypercholesterolemia and cardiovascular disorders.
3. Citicoline
Best Foods High In Choline, A naturally occurring chemical in human and animal cells that may help enhance brain metabolism, and help improve memory and conditions like dementia and Parkinson’s.
Final Think
Best Foods High In Choline, Choline is an important vitamin that can be present in both animal and plant sources. Its consumption may aid in boosting heart and brain health and lessen the risk of cancer. Conversely, its absence can result in muscle damage as well as non-alcoholic fatty liver disease. It’s important to keep in mind that pregnant women need enough choline to ensure that the fetal brain develops properly. To ensure your body gets adequate choline, eat choline-rich foods such as cruciferous vegetables, eggs, organ meats, fish, almonds, and beans.
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