Choline is an essential nutrient. It is crucial for various bodily functions such as metabolism, and brain development. It also helps form the membranes that surround your body’s cells, ensuring structural integrity.
Although the body produces small amounts naturally, dietary intake of choline is essential to meet daily needs. However, a significant portion of the U.S. population falls short of the intake required for optimal health.
During pregnancy and breastfeeding, the demand for choline is even greater. Many prenatal vitamins lack adequate choline, underscoring the importance of choosing high-quality nutritional supplements and incorporating choline-rich foods into the diet.
Whole food sources will likely be superior to most supplements. Fortunately, choline is present in a wide variety of animal and plant-based foods. Here is a list of our top recommendations for getting choline into your dietary regimen:
1. Whole Eggs
Eggs stand out as an excellent source of choline, more specifically, the yolks. Eggs should come from trusted sources, raised naturally on pasture. The bioavailability of choline is influenced by heat, so it is most beneficial to eat them soft or runny. We like to recommend a raw egg yolk in your daily protein shake or bowl of soup.
2. Organ Meat
Before you immediately dismiss this recommendation, you should know that organ meats are packed with essential vitamins and minerals including iron, vitamin B12, folate, vitamin A, copper, and selenium in addition to choline. In fact, they are some of the healthiest, most nutrient dense foods you can consume. Incorporating even small amounts of liver and kidney into your diet can be an effective source of choline. However, it is crucial to make sure your organs are sourced from healthy, pasture raised animals.
3. Caviar
Aside from its high choline content, caviar is a great source of beneficial omega-3 fatty acids like EPA and DHA, which play a critical role in cardiovascular health and reducing inflammation. Be sure to look for “wild” on the label.
4. Fish
Varieties like salmon, tuna, and cod are notable sources of choline. Research has shown that diets low in fish may lead to lower levels of bioavailable choline in certain populations. Always buy wild-caught and avoid farm raised fish at all costs. Always ask where the fish came from and never trust “Atlantic salmon.”
5. Shiitake Mushrooms
Rich in essential nutrients such as vitamin B5, selenium, and copper, shiitakes are also an excellent source of plant-based choline. Research indicates that incorporating shiitake mushrooms into your diet may also offer immune and gut health boosting benefits.
6. Soybeans
Soybeans provide a substantial amount of choline per serving. In addition to choline, soybeans offer a wealth of other nutrients such as plant-based protein, fiber, manganese, magnesium, zinc, and folate. Always look for organic to avoid GMO beans and excessive amounts of herbicides and other toxins.
7. Beef
Opting for 100% grass-fed and finished beef ensures a higher nutrient density, including choline. Leaner cuts will have higher concentrations. It’s important to note that the cooking method significantly affects the availability of choline in the final preparation. It’s best to avoid overcooking and high-temperature methods like grilling, which can lead to nutrient loss.
8. Wheat Germ
Germ is the nutrient-dense component of the wheat kernel and contains a variety of essential nutrients, including choline. In addition, it is rich in protein, fiber, vitamins B and E, iron, magnesium, zinc and phytonutrients. The best source of whole wheat germ is to make homemade bread with fresh, organic wheat berries.
9. Chicken and Turkey
Incorporating a variety of poultry into your diet provides not only a good source of choline but also a range of other essential nutrients, making poultry a valuable component of a balanced and healthy eating plan. As with beef, avoid high temperatures, overcooking and always look for pasture-raised, healthy birds.
10. Cruciferous Vegetables
Vegetables, such as broccoli, cauliflower, Brussels sprouts, and kale are generally not considered significant sources of choline compared to animal products and certain plant-based foods. However, they still contribute some choline to the diet and offer tremendous overall health benefits.
11. Almonds
Although almonds contain less choline compared to other foods on this list, incorporating them into your regular diet can still contribute to increasing your total choline intake. When choosing any type of nut, make sure they are organic, raw, and sprouted. Organic is particularly important for almonds since they have consistently tested high for herbicides and pesticides according to the Environmental Working Group.
12. Lima Beans
Also known as butter beans, limas are a good source of various nutrients, including moderate levels of choline. In addition, they are rich in protein, dietary fiber, folate, manganese, magnesium, and potassium. They also provide complex carbohydrates for nourishment of the microbiome, adding to the microbial diversity and strength of the immune system. These are also best when organic and sprouted for highest nutritional content and easy digestion.
13. Red Potatoes
Consuming red potatoes supports overall health by providing energy, promoting digestive health due to their fiber content and contributing to immune function and skin health through their vitamin and mineral content. Potatoes also contain moderate levels of choline. Pair with other vegetables, eggs or both for a more substantial dose of choline.
14. Kidney Beans
Kidney beans provide a modest amount of choline. They are also rich in protein, dietary fiber, complex carbohydrates, folate, manganese, iron, and other vitamins and minerals. Look for sprouted beans or learn to do it yourself at home. The proper preparation of beans is crucial to optimal digestion and absorption of nutrients. Several sources exist to help guide you on this process.
15. Whole Grains & Quinoa
A popular pseudocereal, quinoa is a complete protein, providing all nine essential amino acids. It also boasts moderate levels of choline. Sprouting will enhance nutrition and make it easier to digest.
16. Cottage Cheese
We all know and love cottage cheese for its high protein and low carbohydrate content, but it also contains some choline. Always choose full-fat and organic. If you can make your own at home, even better. Anytime it comes to dairy, we always recommend raw (unpasteurized) sources. Realizing the challenge this may present, the next best option is Kalona Supernatural which is low-temperature pasteurized and non-homogenized.
References:
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