Choline represents an important structural element of fats and has an important part in membrane formation and integrity throughout the body. Choline is a precursor for acetylcholine which is an important element in a various range of bodily functions. Choline plays an important part in fat metabolism, without choline fat and cholesterol would build up and accumulate in the liver. Choline also helps to fight levels of inflammatory markers associated with heart diseases, and may help brain health boosting cognitive functions. Organ systems most affected by choline include the musculature, liver, metabolism, and nervous system.
Men require about 550 milligrams of choline per day and women require about 425 milligrams of this compound per day. The best choices for choline foods include, nuts, split peas, bok choy, spinach, wheat germ, beans, chicken breast, eggs, and asparagus among others.
Beef liver contains more than 350 mg per 3 ounces, although it is not a common element in a diet.
Salmon contains 75 mg per 3 ounces of canned salmon, it also contains many other healthy fats and essential minerals.
Turkey can contain between 250-320 mg of choline per 3 ounces.
Eggs are one of the best choices containing around 150 mg per large egg.
Nuts in a variety of choices contain around 50-80 mg per cup.
Chickpeas contain more than 40 mg per cup to go along with high levels of protein.
Beans can contain on average 70 mg per cup in various varieties.
Cauliflower contains about 65 mg per cup of choline.
Brussels sprouts contain more than 40 mg per cup.
Bok choy is similar to other cruciferous vegetables containing around 65 mg per cup.
Split peas contain more than 64 mg per cup of choline.
Mushrooms such as the shiitake species have upwards of 200 mg per cup.
Goats milk contains 39 mg per cup to go along with other minerals and healthy fats.
Debate has occured on whether there is a need for choline supplementation, as choline deficiency is rare. For individuals with certain health conditions or an inability to produce adequate amounts of choline altering diet may be a good way to ensure that the body gets the nutrients it requires.
