Sources of Choline
Dubbed as the smart nutrient, choline is a water soluble member of the B group of vitamins. Responsible for the production of a neurotransmitter called acetylcholine, it is particularly important for comprehensive brain health, including cognitive function, and memory. In addition, it is also necessary for basic cell metabolism, normal functioning of the liver and transfer of nutrients in the body. According to the National Academy of Sciences, men require 550 milligrams, and women need 425 milligrams of choline a day.
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Eggs
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Eggs are key dietary sources of choline. Found entirely within the yolk of an egg, a yolk contains 125 milligrams of the nutrient. Egg yolks are also valuable sources of protein and other micronutrients. Eating two large eggs for breakfast is an effortless way to consume 250 milligrams, and nearly 56 percent of the daily requirement of choline.
Soybeans
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Soy lecithin is one of the richest sources of choline. Lecithin is a binding agent added to foods such as chocolate, mayonnaise and baked goods. While soy lecithin is available in the form of capsules and granules, other soy products such as soy nuts, soy flour and soy milk are also good sources of the nutrient. According to the U.S. Department of Agriculture, 100 grams of dried soybeans contain 116 milligrams of choline.
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Vegetables
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Many vegetables are great sources of choline. Cauliflower, potatoes, sun-dried tomatoes, lettuce and shiitake mushrooms contain good amounts of the nutrient. Providing 57 mg of choline in a 100 g serving, raw cauliflower is a reasonably good source. Vegetables should be carefully stored and cooked, as the nutrient is vulnerable to breaking down in the presence of oxygen and heat.
Other Sources
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Navy beans, sesame seeds, flaxseed, almonds and peanut butter also contain limited amounts of the nutrient. While beef liver is an excellent source of choline, it is also high in cholesterol and should be avoided by people at risk for cardiovascular diseases. Use of supplements should be considered by those on special or calorie-restricted diets.
Pregnancy and Choline
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The nutrient has a special importance during pregnancy. According to a July 2009 study published online by the journal Epidemiology, higher levels of choline in pregnant women are associated with a two and one-half times reduced risk of developing neural tube defects in the offspring. With prenatal vitamins only providing a limited amount of choline, use of supplements through dietary sources is recommended for pregnant women.
Warnings
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The National Academy of Sciences has set a tolerable upper limit of choline as 3.5 grams per day. Doses higher than the upper limit can reduce blood pressure and cause dizziness and fainting. High doses of choline, in the range of 10-15 grams per day are linked with a fishy body odor, vomiting and an increase in sweating.
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