![choline](https://feedmefood.webworkspace.net/wp-content/uploads/2023/06/Choline.png)
Boost Your Brain, Fuel Your Body - The Power of Choline!
Consuming choline from food sources is essential to maintain optimal health and wellbeing. It’s an important building block for acetylcholine, a neurotransmitter that helps with memory and concentration. It is also essential for healthy liver function and plays a role in reducing inflammation and supporting heart health.
While choline is naturally produced in our liver, we need to consume it through our diet to maintain optimal levels. The easiest way to do this is by eating foods rich in this nutrient. Some of the best food sources of include eggs, liver, salmon, soybeans, chicken, and beef.
Consuming choline regularly can have several physical benefits. These include improved cognitive ability, reduced inflammation, better muscle movement and control, and healthy liver function. If you’re not getting enough choline in your diet, consider adding choline-rich foods to your meals or taking a choline supplement to support your overall health and wellbeing.
The daily intake for an adult male is estimated to be around 550 milligrams, while the recommended intake for adult females is slightly less at 425 milligrams.
Meat & Protein
Grass Fed Red Meat
Beef liver: Beef liver is one of the richest sources of choline, with 1 slice providing 356% of the recommended daily intake (RDI).
Beef heart: Beef heart is another organ meat that is high in choline, with 1 slice providing 114% of the RDI.
Beef kidneys: Beef kidneys are also high in choline, with 1 cup providing 65% of the RDI.
Beef sirloin: Beef sirloin is a lean cut of meat that contains 21% of the RDI per 4oz serving.
Beef chuck is a cheaper and flavorful cut of meat that has 14% of the RDI per 4oz serving.
Free RANGE WHITE MEAT
Chicken breast: A 3-ounce serving of cooked chicken breast contains approximately 15% of the daily value of choline.
Turkey breast: A 3-ounce serving of cooked turkey breast offers around 22% of the daily value of choline.
Pork loin: A 3-ounce serving of cooked pork loin offers around 8% of the daily value of choline.
Fish And Seafood
Wild Caught Salmon is an excellent source of choline, and it can provide up to 18% of your daily value per serving.
A 100-gram serving of tilapia provides approximately 15% of the daily value (DV) for choline.
Tuna: A 3-ounce serving of canned light tuna in water provides approximately 6% of the daily value of choline.
Cod: A 3-ounce serving of cooked cod provides about 12% of the daily value of choline.
Just 6 ounces of cooked trout contains about 22% of your daily value (DV) of choline.
According to the USDA, a 3-ounce serving of sardines contains approximately 131mg of choline, which is around 24% of the recommended daily value for an adult.
Shrimp is an excellent source of choline, providing over 100% of the daily value for this nutrient in every 3-ounce serving.
One 3-ounce serving contains about 44% of the daily value (DV) for choline, making it an excellent way to meet your daily needs.
A 100-gram serving of mussels contains approximately 22% of the daily recommended value of choline for adults, making them a valuable addition to any diet.
One serving of crab provides about 77 milligrams of choline, accounting for 14% of the daily recommended intake for men and 18% for women.
Lobster and other seafood are excellent sources of choline, with a single serving providing over half of the recommended daily intake.
Grass Fed Dairy
Whole milk and fortified milks provide a good source of choline, giving around 7% of your daily needs in one serving.
Greek yogurt and other high-protein yogurts are great sources of choline, providing around 15% of your daily needs in one serving.
Parmesan, cheddar, and other hard cheeses are great sources of choline, providing around 10% of your daily needs in one serving.
Butter is a good source of choline, providing around 5% of your daily needs in one serving.
This milk protein supplement is an excellent source of choline, providing up to 40% of your daily needs in just one serving.
![biotin, vitamin b7, cobalamin, vitamin b12, vitamin d, vitamin e, iodine, vitamin k, phosphorus](https://feedmefood.webworkspace.net/wp-content/uploads/2023/11/eggs-150x150.png)
Free Range Eggs
Just one large egg contains approximately 147 milligrams of choline, which is about 27% of the recommended daily value for an adult.
![vitamin b1, thiamine, choline, pyridoxine, calcium, copper, vitamin e, iron, magnesium, manganese, potassium, phosphorus, flavonoids, selenium, zinc](https://feedmefood.webworkspace.net/wp-content/uploads/2023/11/Nuts-Seeds-150x150.png)
Nuts & Seeds
Almonds – 15% DV (Daily Value) per 1/4 cup
Sunflower seeds – 11% DV per 1/4 cup
Flaxseeds – 10% DV per 2 tablespoons
Pistachios – 8% DV per 1/4 cup
Cashews – 7% DV per 1/4 cup
Hemp seeds – 7% DV per 2 tablespoons
Sesame seeds – 7% DV per 1/4 cup
Pumpkin seeds – 6% DV per 1/4 cup
Chia seeds – 6% DV per 2 tablespoons
Hazelnuts – 6% DV per 1/4 cup
Beans and Legumes
7% of DV per 1 cup cooked
7% of DV per 1 cup cooked
6% of DV per 1 cup cooked
58% of DV per 1 cup cooked
23% of DV per 1 cup cooked
15% of DV per 1 cup cooked
15% of DV per 1 cup cooked
11% of DV per 1 cup cooked
10% of DV per 1 cup cooked
10% of DV per 1 cup cooked
Fruits, Vegetable, Leafy Greens & whole Grains
RootS
Beetroot is a root vegetable with a high nutritional value, including choline. It contains about 14% of the Daily Value of choline per 100 grams.
Turnips are a good source of choline and provide about 11% of the Daily Value per 100 grams.
Radish: Radish is a cruciferous vegetable that contains a good amount of choline. It provides about 8% of the Daily Value per 100 grams.
Carrots are a popular root vegetable that also contain choline. They provide about 3% of the Daily Value per 100 grams.
Cruciferous
Brussels sprouts, also known as mini cabbages, are a fantastic source of choline, with an approximate daily value % of 8%.
Broccoli is another cruciferous vegetable that is a great source of choline, with an approximate daily value % of 9%.
One cup of chopped broccoli contains approximately 63 milligrams of choline, which is about 12% of the recommended DV for adults.
Kale is a leafy green vegetable that is a nutrient powerhouse, and it is also an excellent source of choline, with an approximate daily value % of 7%.
Collard greens are leafy green vegetables that are rich in nutrients and are also an excellent source of choline, with an approximate daily value % of 7%.
![potassium, manganese, pyridoxine, magnesium, flavonoids, zinc](https://feedmefood.webworkspace.net/wp-content/uploads/2023/05/Organic-Fruit-150x150.png)
Organic Fruit
An average-sized avocado provides around 15% of the daily recommended intake.
A medium-sized grapefruit contains approximately 5% of the recommended daily intake of choline.
One kiwi fruit provides about 6% of the daily recommended intake of choline.
One cup of cherry tomatoes provides about 3% of the daily recommended intake of choline.
One medium-sized orange contains around 3% of the recommended daily intake of choline.
Nuts, Seeds & Fungi
![](https://feedmefood.webworkspace.net/wp-content/uploads/2022/08/Fungi-150x150.png)
Fungi
Crimini mushrooms: 35% of the daily value per cup (sliced)
Maitake mushrooms: 32% of the daily value per cup (chopped)
. White button mushrooms: 30% of the daily value per cup (sliced)
Portobello mushrooms: 24% of the daily value per cup (sliced
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It’s worth noting that cooking mushrooms can reduce their choline content. To maximize the choline you get from mushrooms, try to eat them raw or lightly cooked.
Whole Grains
With 17% of your daily value of choline per cup, cooked quinoa is a great option for those looking to increase their choline intake.
A cup of cooked oats contains about 8% of your daily value of choline.
Rich in dietary fiber and versatile in cooking, cooked barley has around 6% of your daily value of choline per cup.
A cup of cooked brown rice has about 6% of your daily value of choline.
With 4% of your daily value of choline per cup, whole wheat flour is a great option for those looking to add more choline to their baked goods.
Did you know this about choline?
![food sources for choline](https://feedmefood.webworkspace.net/wp-content/uploads/2023/06/People-in-a-lunch-area-300x120.png)
According to studies, only 10-20% of adults consume enough choline in their diets.
![too much choline](https://feedmefood.webworkspace.net/wp-content/uploads/2022/10/Nausea-e1679754525605-150x150.png)
Excess choline can have side effects: Consuming too much choline can cause a fishy body odor, nausea, and vomiting.
![](https://feedmefood.webworkspace.net/wp-content/uploads/2023/06/Parkinsons-150x150.png)
Parkinson’s disease is a neurodegenerative disorder characterized by the loss of dopamine-producing cells in the brain. Studies have shown that choline may help protect these cells and improve motor function in Parkinson’s patients.
Tardive dyskinesia is a side effect of certain medications that causes involuntary movements of the face, tongue, and limbs. Choline has been shown to reduce the severity of these movements and improve quality of life for those affected.