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You can get choline from both animal- and plant-based foods, including eggs and shiitake mushrooms.
Choline is a nutrient needed for many bodily processes, including metabolism, neurotransmitter synthesis, brain development, and more.
While your body naturally makes small amounts of this nutrient, it&#;s not enough to fulfill your needs, so you need to get some from your diet.
Adult men and women need 550 mg and 425 mg of choline per day, respectively, but 90% of the U.S. population does not meet this recommended intake (1, 2).
Because choline is important for fetal growth and development, the need for this nutrient increases during pregnancy and breastfeeding. As such, pregnant people need 450 mg of choline per day, while those who are breastfeeding need 550 mg (1).
Despite this, many prenatal supplements contain little, if any, choline. That&#;s why it&#;s essential that pregnant or breastfeeding people opt for high quality prenatal supplements and add choline-rich foods to their diet (1, 2).
Fortunately, this nutrient is found in many animal- and plant-based foods.
If you want to learn more, please visit our website CDP Choline.
Here are 16 foods that are high in choline.
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Mark Weinberg/Offset ImagesCholine is a nutrient essential to many bodily functions, such as the health of your brain and nervous system. Your body produces this vitamin-like compound in your liver, but not at high enough levels. You need to get the rest of your body's requirements from food.
The richest dietary sources of choline are meat, fish, dairy, and eggs. Many fruits, vegetables, and whole grains contain choline as well, so there are plenty of options for people on vegetarian or plant-based diets.
Choline is also available as a supplement, either on its own or in combination with other nutrients, such as B vitamins and minerals. When possible, getting your nutrients from whole foods is always a better choice than supplements.
Eggs, beef, beans, broccoli, and brussels sprouts are all good sources of choline. (Photo Credit: iStock/Getty Images)
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