Choline is a vital nutrient that our bodies require for various essential functions, yet we often don’t produce enough on our own to meet daily needs. Fortunately, choline is readily available in a diverse range of foods, making it accessible through a balanced diet. Understanding which foods are richest in choline is key to ensuring adequate intake of this important nutrient.
Diverse array of choline-rich foods including eggs, beef, poultry, dairy products like yogurt and cottage cheese, beans, and cruciferous vegetables such as broccoli, illustrating top dietary sources of choline for a healthy diet.
Choline plays a critical role in numerous bodily processes. It is converted into acetylcholine, a neurotransmitter essential for muscle contraction, pain response activation, and key brain functions like memory and thinking. Furthermore, the liver metabolizes choline into phosphatidylcholine, which is crucial for building proteins that transport fats and for breaking down cholesterol. Choline even serves as nourishment for beneficial bacteria in our gut, contributing to a healthy microbiome.
While there isn’t a formally established Recommended Dietary Allowance (RDA) for choline due to insufficient data, the Food and Nutrition Board has set an Adequate Intake (AI) level based on preventing liver damage. For adult men (19+ years), the AI is 550 mg daily, and for adult women (19+ years), it’s 425 mg daily. These needs increase during pregnancy (450 mg daily) and lactation (550 mg daily). Currently, a Tolerable Upper Intake Level (UL) hasn’t been defined for choline, as toxic levels haven’t been observed from food sources or long-term intake of high-dose supplements.
When considering food sources, animal products generally top the list in choline content. Beef, particularly beef liver, is an excellent source. Egg yolks are another concentrated source of choline, making eggs a valuable addition to a choline-rich diet. Poultry, such as chicken breast, also contributes significantly to choline intake. Various types of fish are good sources as well. Dairy products like milk and yogurt are also beneficial for choline consumption.
Beyond animal products, some plant-based foods offer notable amounts of choline. Shiitake mushrooms, potatoes, and legumes like beans and peanuts are plant-based options to increase choline intake. Cruciferous vegetables, including broccoli, cauliflower, Brussels sprouts, and cabbage, also provide choline, further expanding dietary choices. Sunflower seeds are another plant-based source that can contribute to overall choline consumption.
It’s worth noting that while many Americans may not reach the AI for choline, a true deficiency is rare in healthy individuals because the body can produce some choline. However, certain groups are at a higher risk of deficiency. Pregnant women often have lower choline intakes, and prenatal supplements typically lack choline. Patients relying on intravenous nutrition (TPN) are also at risk if choline isn’t specifically included in their formulas. Choline deficiency can manifest as muscle or liver damage and nonalcoholic fatty liver disease.
Conversely, excessive choline intake, primarily from very high-dose supplements, can lead to adverse effects. These may include low blood pressure, liver toxicity, excessive sweating, a fishy body odor, or nausea and vomiting. The UL for adults is set at 3,500 mg daily to prevent these side effects. It’s important to remember that reaching this level through diet alone is unlikely; it’s more associated with very high supplement doses.
For those looking to boost their choline intake through food, incorporating a variety of choline-rich options is recommended. While foods like liver, egg yolks, and red meat, which are high in choline, can also be higher in saturated fat, there are leaner choices available. Salmon, cod, tilapia, chicken breast, and legumes are examples of choline-containing foods that are lower in saturated fat. Including a diverse selection of these foods can help ensure adequate choline intake as part of a balanced and healthy dietary pattern.
