Choline

Choline is an essential nutrient that is important for many functions in the body. It is a water-soluble compound that is similar to vitamins. Choline helps with brain development, liver function, and muscle movement. It is also vital for maintaining a healthy nervous system. 

Health Benefits 

Brain Health: Choline is crucial for brain development, especially during pregnancy and early life. It helps form neurotransmitters that are important for memory, mood, and muscle control. 

Liver Function: Choline helps prevent liver disease by moving fat away from the liver. Without enough choline, fat and cholesterol can build up in the liver. 

Cell Structure: Choline is a part of the cell membranes, helping to keep cells healthy and functioning properly. 

Muscle Function: Choline is involved in muscle movement by helping with the communication between muscles and the nervous system. 

Heart Health: Choline helps reduce homocysteine levels in the blood. High levels of homocysteine are linked to an increased risk of heart disease. 

Recommended Dietary Allowance* 

The recommended daily value (RDV) for adults is 550 milligrams(mg) for men and 425 milligrams (mg) for women. The RDV 450 milligrams (mg) for pregnant women and 550 milligrams (mg) for breastfeeding women.

Food Sources* 

Eggs: 1 large egg contains 147 mg of choline or 27% of the RDA for men and 35% of the RDA for women. 

Beef Liver: 3 ounces of cooked beef liver contain 356 mg of choline or 65% of the RDA for men and 84% for women. 

Chicken: 3 ounces of cooked chicken breast contain 72 mg of choline or 13% of the RDA for men and 17% for women. 

Cod: 3 ounces of cooked salmon contains 71 mg of choline or 13% of the RDA for men and 16% for women. 

Milk: 1 cup of whole milk contains 43 mg of choline or 8% of the RDA for men and 10% for women. 

Soybeans: 1/2 cup contains 107 mg of choline or 19% of the RDA for men and 25% for women. 

Yogurt: 1 plain cup of yogurt contains 38 mg of choline or 7% of the RDA for men and 9% for women, 

Quinoa: 1 cup of cooked quinoa has 43 mg of choline or 8% of the RDA for men and 10% for women. 

Potatoes: 1 large red potato, cooked broccoli contains 57 mg of choline or 13% of the RDA for men and 7% for women. 

Note: The DV values are based on a 2000-calorie diet for healthy adults. DV values may be different for children, pregnant women, or individuals with certain medical conditions.

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