Choline is a necessary nutrient for neurotransmitters and strong cell membranes. It can be found in meat, poultry, dairy, fruits, vegetables, nuts, and grains. Vegetarians may need to take supplements to avoid deficiency.
Choline is an essential water-soluble nutrient that is usually found with the B vitamins. This nutrient is necessary for the manufacture of neurotransmitters and strong cell membranes, among other things. To get this nutrient, people can eat a variety of choline-rich foods, including certain types of meat, poultry, and dairy products. There are also some fruits, vegetables, nuts, and grains that are considered good sources of choline.
Meat is a type of food with choline. Beef liver, in particular, is one of the best sources of choline. Just 3 ounces (85 grams) of liver contains more than 300 milligrams of choline. Chicken and fish also contain high levels of choline. Both are also low in fat and cholesterol, and are generally considered healthier than red meat.
Eggs also tend to have a lot of choline. However, this nutrient is mainly found in egg yolks. In fact, dried egg yolk is considered one of the best sources of choline. One serving of dried egg yolk can contain more than ten times the amount of choline found in a single large egg.
The dairy aisle can also be a good source of choline foods. Skim milk is a good source of choline. Other dairy products with choline include ricotta cheese, cottage cheese, and yogurt.
Some fruits also contain decent amounts of choline. Berries, particularly raspberries and blackberries, are some of the best types of fruits rich in this nutrient. Figs and apricots are also considered to have high levels of choline. Grapes and raisins also contain small amounts of choline.
Other foods with choline include vegetables. Broccoli, Brussels sprouts, and spinach contain high levels of choline, for example. Green peas, along with certain other legumes, are also considered to be rich in this nutrient.
Vegetarians can get the choline they need from meat substitutes made from soy or tofu, which is made from soy milk. Soybeans and certain nuts are other types of choline foods. Pistachios are also high in choline, just like wheat germ.
Since meat and eggs are a primary source of choline, certain vegetarians are at risk of choline deficiency. This is especially true for strict vegetarians who do not consume animal products, including eggs and milk. While it is possible to get enough of this nutrient from fruits and vegetables, many vegans choose to take supplements that contain choline.
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