Choline is a new discovered and essential nutrient. Our body makes some amount of Choline but to avoid any deficiency, it is good to get it from our diet or healthy meals.
What does Choline do and its functions
Choline helps for proper liver function, normal brain development, nerve function, muscle movement, supporting energy levels and maintaining a healthy metabolism. Choline is converted into a neurotransmitter called acetylcholine, which helps body functions like muscle’s contraction, activates pain responses, healthy brain functions of memorization and thinking.
Is Choline a vitamin
Choline is not actually considered a mineral or a vitamin, but is known to be an essential micronutrient required by our body for some important functions.
In this article, we will discus about what are the best food source of Choline and how our body need it.
How much Choline is needed
Although it is not clarified yet about what is the recommended dietary allowance for Choline. Here is the list which can be kept in mind while deciding over Choline needed by our body.
- 0–6 months: 125 mg per day
- 7–12 months: 150 mg per day
- 1–3 years: 200 mg per day
- 4–8 years: 250 mg per day
- 9–13 years: 375 mg per day
- 14–19 years: 400 mg per day for women and 550 mg per day for men
- Adult women: 425 mg per day
- Adult men: 550 mg per day
- Breastfeeding women: 550 mg per day
- Pregnant women: 930 mg per day
Choline is found in our daily diet, so there is no need to take any Choline supplements. Adding some foods with good amount of Choline can be best.
Here are some best source of choline riched foods.
Best Foods High in Choline
- Beef liver: 1 slice (2.4 ounces or 68 grams) contains 290 mg.
- Chicken liver: 1 slice (2.4 ounces or 68 grams) contains 222 mg.
- Eggs: 1 large hard-boiled egg contains 113 mg.
- Fresh cod: 3 ounces (85 grams) contain 248 mg.
- Salmon: A 3.9-ounce (110-gram) fillet contains 62.7 mg.
- Cauliflower: A 1/2 cup (118 ml) contains 24.2 mg.
- Broccoli: A 1/2 cup (118 ml) contains 31.3 mg.
- Soybean oil: 1 tablespoon (15 ml) contains 47.3 mg.
Choline in Eggs
One of the best and easily available source of Choline is Egg. Eggs are available all season. Apart from having the facts about the vast health benefits of Eggs, it is also a good source of Choline.
As a single egg supplies about 20–25% of your daily requirement, two large eggs provide almost half.