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Types of Foods with Choline

Choline is an essential nutrient to the human body and needs to be consumed to help maintain proper health. This nutrient is found in fat molecules called Phospholipids.



Choline helps to serve many functions in the body including cell signaling, metabolism, fat transport, and it also strengthens the integrity of cell membranes. Choline deficiency symptoms include fatigue, poor urine concentration, memory problems, cardiovascular disease, bone abnormalities, kidney failure, and liver dysfunction.



Many foods are high in choline and can be included in the every day diet. Adults should consume 3.5 grams of choline a day, while children 1 to 8 years old should consume 1 gram of choline per day, according to Oregon State University.

  1. Beef Liver

    • Pan fried beef liver has 355 mgs of of choline for every 3 ounces (which is about the size of a deck of cards).

    Wheat Germ

    • Toasted wheat germ has 172 mgs of choline for every 1 cup, according to Oregon State University.

    Eggs

    • One large egg includes 126 mgs of Choline. One serving is 2 large eggs. It is important to know that choline is found in the egg yolks, not the white part of the egg.

    Lecithin

    • Lecithin is a food additive taken from soybeans and is rich in choline. Foods that contain lecithin include mayonnaise, most baked products, and salad dressings. Including these foods into your diet can add a significant amount of choline.

    Other Foods

    • Other foods that contain choline include beef, Brussels sprouts, broccoli, Atlantic cod, shrimp, salmon, skim milk, peanut butter and milk chocolate.

    Supplements

    • Choline salts are available as supplements. Phosphatidylcholine supplements also include choline. A supplement that has 4,230 mgs of phosphatidylcholine contains 550 mgs of choline.

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