What is Choline?

Choline is a micronutrient that’s important for liver function, normal brain development, nerve function, muscle movement, supporting energy levels and maintaining a healthy metabolism. Choline is present in the form of phosphatidycholine, a compound that makes up the structural component of fat, and thus can be found in different types of foods that naturally contain certain fats. Choline plays a part in several important processes within the body that are carried out hundreds of times, every single day. Choline is a water soluble nutrient that is related to other vitamins, such as folate and those in the B vitamin complex family. Just like B vitamins, choline plays a similar role in terms of supporting energy and brain function, as well as keeping the metabolism active.

What is Choline Most Beneficial For?

Choline helps in the process of methylation, which is used to create DNA, for nerve signaling, and for detoxification. It’s also important for the functioning of a key neurotransmitter called acetylcholine, which similarly helps nerves to communicate and muscles to move, acts as an anti-aging neurotransmitter, and performs other basic processes. Choline is not actually considered a mineral or a vitamin, but is known to be an essential micronutrient needed for many functions of the body, especially for brain function. So while at this time there isn’t an official Daily Value Recommendation for Choline established by the USDA, it’s important to avoid a choline deficiency to help support various systems throughout the body, including the nervous, endocrine, digestiveand reproductive systems.

10 Foods High in Choline

The following 12 foods provide high levels of choline naturally, in addition to many other nutrients. All percentages below are based on the recommended amount of 550 milligrams daily.

1. Salmon

1 filet: 242 mg (44% DV)

2. Chickpeas

1 cup uncooked: 198 mg (36% DV)

3. Split Peas

1 cup uncooked: 188 mg (34% DV)

4. Navy Beans

1 cup raw: 181 mg (32% DV)

5. Eggs

1 large egg: 147 mg (27% DV)

6. Grass-Fed Beef

3 ounces: 78 mg (14% DV)

7. Turkey

3 ounces: 57 mg (10% DV)

8. Chicken Breast

3 ounces: 50 mg (9% DV)

9. Cauliflower

1 cup raw: 47 mg (8% DV)

10. Brussel Sprouts

1 cup raw: 17 mg (3% DV)


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