Choline: Benefits and Foods High in Choline

What is Choline?

Choline is an essential nutrient that is crucial for many bodily functions, including liver function, brain development, muscle movement, nervous system function, and metabolism. It is a component of the neurotransmitter acetylcholine and is important for the structural integrity of cell membranes.

Benefits of Choline

• Brain Health: Supports brain development and function, and is involved in memory and cognitive processes.
• Liver Function: Helps prevent liver diseases such as fatty liver by exporting fat from the liver.
• Muscle Movement: Essential for muscle function and movement through its role in nerve signalling.
• Metabolism: Involved in metabolism and the synthesis of lipids in the body.

Foods High in Choline

Here are some foods rich in Choline along with their approximate Choline content per 100 grams and the percentage of the daily recommended value (DRV) they provide. The DRV for Choline is approximately 550 milligrams (mg) for men and 425 mg for women.

Top Sources of Choline for Carnivores

1.) Beef Liver

• Choline content: 418 mg per 100g
• % of Daily Need: 76% for men, 98% for women
• Beef liver is one of the richest sources of choline.

2.) Chicken Liver

• Choline content: 290 mg per 100g
• % of Daily Need: 53% for men, 68% for women
• Chicken liver is also high in choline.

3.) Eggs

• Choline content: 251 mg per 100g
• % of Daily Need: 46% for men, 59% for women
• Eggs, particularly the yolk, are a great source of choline.

4.) Ground Beef

• Choline content: 80 mg per 100g
• % of Daily Need: 15% for men, 19% for women
• Ground beef provides a moderate amount of choline.

5.) Salmon

• Choline content: 65 mg per 100g
• % of Daily Need: 12% for men, 15% for women
• Salmon is a good source of choline and omega-3 fatty acids.

Top Sources of Choline for Vegans

1.) Soybeans

• Choline content: 116 mg per 100g
• % of Daily Need: 21% for men, 27% for women
• Soybeans are one of the best plant-based sources of choline.

2.) Quinoa

• Choline content: 70 mg per 100g
• % of Daily Need: 13% for men, 16% for women
• Quinoa is a nutritious grain that contains choline.

3.) Almonds

• Choline content: 52 mg per 100g
• % of Daily Need: 9% for men, 12% for women
• Almonds are a good plant-based source of choline.

4.) Broccoli

• Choline content: 40 mg per 100g
• % of Daily Need: 7% for men, 9% for women
• Broccoli is a healthy vegetable that provides choline.

5.) Brussels Sprouts

• Choline content: 19 mg per 100g
• % of Daily Need: 3% for men, 4% for women
• Brussels sprouts offer a modest amount of choline.

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