20 Choline Foods And Their Health Benefits
By Anupama Sapkota | On 12 April 2024 07:13 AM
Choline is the essential nutrient that must be consumed in the diet to maintain your body's normal function and good health, as our body does not create enough to meet the daily requirements.
It's a water-soluble compound used to produce acetylcholine, which is vital for regulating mood, muscle movement, brain function, metabolic function, skin health, and cell membrane wellness.
According to NIH, choline daily value (DV) is 550 mg for adults and children above age 4. Here is the list of choline foods with their health benefits.
1. Eggs
A good food source of choline, Eggs, provides various nutritional benefits. Egg yolks hold high amounts of natural choline, making it an excellent meal to supplement the nutrients that our brains need. One egg supplies 147 mg of choline all in the yolk and contains 315 mg of phosphatidylcholine.
Although you may be afraid of cholesterol, these egg yolks prevent the accumulation of cholesterol and fat in the liver.
Health Benefits:
- Facilitate healthy fats
- Lower certain eye infection risk
- Regulates memory & mood
- Muscle control while sustaining cell structure and DNA synthesis
- Lower heart disease risk
2. Beef Liver
Beef liver includes many important nutrients, including choline. Merely 3 ounces or 85 grams of boiled beef liver supplies 240 mg of choline or 65% of the RDI, while the same serving of top-round beef delivers 117 mcg of choline, which equates to 21% of the DV.
Ground beef is also a food high in choline, as serving 3 ounces of cooked lean ground beef contains 72 mg of this nutrient.
Health Benefits:
- Supports the immune system
- Maintain the health of the circulatory system
- Keeps skin health
- Regulates iron metabolism and brain function
- Hold the strength of the skeletal system
- Helps the reproductive health
3. Chicken Breasts
Chicken breasts are a great source of the vital nutrient choline, delivering 13% of your daily value in one serving. In addition, 3 ounces of toasted chicken breasts provide 72 mg of choline, or 13% of DV for males and about 17% for females.
Also, dark meat or boneless chicken thighs supply 58 mg of choline.
Health Benefits:
- Helps in muscle-building
- Regulate immunity and prevent infections
- Weight management
- Reduced risk of chronic disease
- Boost strong muscle development
4. Kidney Beans
A vegan source of nutrition, kidney beans are food with choline. One/ half cup of these nutritious legumes supplies 45 milligrams of choline, or 8% of the daily value, while one cup or 177 gm of cooked kidney beans deliver 54 mg or 10% of the RDI of this nutrient.
Besides, other beans add choline in diet, like garbanzo beans and 'black' beans.
Health Benefits:
- Prevents cancer
- Glycemic control
- Regulates metabolism and heart health
- Weight management
- Reduces cholesterol
- Improves memory
5. Tuna
A low glycemic index food, Tuna, is an excellent source of choline, three oz of canned tuna provides 25 mg or 4% of DV of this nutrient. Besides this, caviar and seafood like salmon also contain choline.
Just 3 ounces (85 g) of mixed-species caviar possesses 285 mg, equivalent to 52% of the RDI, while the same serving of salmon delivers 187 mg, i.e., 34% of DV.
Health Benefits:
- Reduce heart disease risk
- Control vision issues
- Assist weight loss
- Anti wrinkle
- Support bone and heart health
- Provides Energy
6. Soybeans
If you are looking for a vegan source of choline, soybeans are rich in plant-based choline. Only one cup or 93 grams of toasted soybeans supplies 214 mg, which is 39% of the RDI while serving one-half cup of it provides 107 mg, equal to 19% of DV for males and nearly 25% for females.
If you have it in tofu, serving one/ half cup (93 g) of firm tofu delivers 33 mg of choline.
Health Benefits:
- Reduce the risk of cardiovascular disorder, coronary heart disease, stroke
- Lower certain cancer risk
- Enhance bone health
7. Cod
Seafood cod is a good source of choline, as serving 3 ounces of Atlantic cod delivers 71 mg, or 13% of DV for men and about 17% of DV for women, like chicken breast. Along with this nutrient, you can get some protein, Vitamin B12, niacin, selenium, phosphorus, and omega-3 fatty acids.
Health Benefits:
- Boosts cardiovascular health
- Stimulate healthy heart and weight
- Regulates blood pressure
- Reduces cholesterol
- Enhances brain, bone, and dental health
8. Red Potatoes
Red potatoes are a plant-based source of choline. Serving one large or 299 grams of cooked red potatoes includes 57 mg or 10% of DV for this nutrient. Besides this, red potatoes contain carbs, vitamin C, and potassium.
Most of all three phytochemicals are included in this vegetable, and they possess the most quercetin.
Health Benefits
- Protection against degrading eye health
- Reduce stress level
- Increase energy
- Healthy blood pressure
- Support Immunity
9. Quinoa
Gluten-free pseudocereal, quinoa is a great source of plant-based protein and choline. One cup (185 grams) filling of cooked quinoa supplies 43 mg, i.e., 8% of RDI for this nutrient. Being a versatile food, you can mix quinoa with any meal to increase choline intake.
Health Benefits:
- Boost digestive health
- Reduce colon cancer risk and prevent constipation
- Control your hunger
- Decrease diabetes risk
10. Peanuts
Peanuts are rich in choline, as serving 1/4 cup of roasted peanuts delivers 24 mg or 4% of DV of this nutrient. In every two tablespoons, peanut butter has nearly 21 mg of choline.
As long as you are not allergic to peanuts, it's great to add this food to your diet to increase your choline intake and other vital nutrients.
Health Benefits:
- Help support a healthy, growing mind and brain development
- Stimulates concentration and aids functioning neurotransmitters
- Reduce cholesterol levels
- Prevent heart disease
11. Yogurt
Yogurt has some choline, and consuming one cup of yogurt supplies 38 mg of choline, or 7% of the daily value. The same serving of each vanilla, nonfat, or any protein-rich choice of Greek yogurt also provides the same amount of choline in your body per cup. Besides this, yogurt is high in protein and probiotics.
Health Benefits:
- Promote gut health
- Boost immune system
- Aid heart health
- Promote weight management
12. Milk
You can add choline to your diet through a vast range of dairy products, including milk. Depending on the product, one cup of milk supplies 43 mg, or 8% of DV of the nutrient, while serving the same amount between non-fat, 1%, 2 %, and complete versions supply similar choline.
Meanwhile, a cup of 2% fat milk holds 40 mg. In addition, one cup of buttermilk delivers 8% of daily value.
Health Benefits:
- Strengthen immune system
- Enhance bone, teeth, skin, and hair health
- Asset digestive health
- Helps in post-exercise recovery
13. Brussels Sprouts
Cruciferous vegetables Brussels sprouts are packed with vitamins, nutrients, and minerals. It's a good vegan source of choline, as serving one/half cup of boiled or chopped vegetables delivers 32 milligrams or 6% of the daily value. This small cabbage vegetable also contains vitamins B1, B6, C, and K, folate, dietary fiber, copper, manganese, potassium, phosphorus, and omega-3 fatty acids, making it very healthy.
Health Benefits:
- Support energy and brain function
- Brain development and muscle movement
- Safeguard against certain cancers
- Decrease the risk of heart disease
14. Shiitake Mushrooms
Although mushrooms are plant-based food, they supply all the savouriness of meat. You can find varieties of mushrooms, but shiitake mushrooms are high in choline. Serving one/ half cup of cooked shiitake mushroom portions provides 27 milligrams, or 5% of DV, while one cup contains 116 mg, or 21% of DV.
Besides, this type of mushroom is an excellent source of nutrients like vitamin B5 and copper, providing a range of health advantages.
Health Benefit:
- Reduce cholesterol level
- Reduce inflammation
- Support immune health
- Aid weight loss
- Improve energy level
15. Cottage Cheese
A nourishing and protein-packed food, cottage cheese is a dairy product that includes choline. Serving one cup or 210 grams of nonfat cottage cheese contains 26 milligrams or 5% of the daily value, while the same amount of plain cottage cheese supplies 39 mg, equivalent to 7% of the RDI for this nutrient.
Further, one/ half cup of ricotta cheese provides 4% of DV. In addition, 100 grams of almost all cheese retain between 30 to 65 mg of choline. Also, it's a great source of selenium, calcium, vitamin B12, and riboflavin.
Health Benefits:
- Helps in weight loss
- Support bone health
- Aid to control blood sugar
- Promote muscle development
- Lower cancers risk
16. Wheat Germ
All whole wheat products include wheat germ, and they are an excellent source of choline and thiamin. You can get 51 mg of choline if you spread one tablespoon of seared wheat germ, while merely 3 ounces or 84 grams of this food provides 153 mg or 28% of the RDI of this nutrient.
Other beneficial nutrients in wheat germ include omega-3 fatty acids, fiber, vitamins E & B, folate, zinc, and magnesium.
Health Benefits:
- Strengthen immunity
- Decrease cardiovascular disease risk
- Muscle growth and development
- Better digestion
- Boosts immunity
- Increase energy
17. Cauliflower
Cruciferous vegetable cauliflower is intrinsically high in fiber and vitamin B. It includes an excellent amount of choline, as one cup or 160 grams of boiled cauliflower provides 72 mg, equivalent to 13% of daily value, while one/half of cooked vegetable packs 24 mg, or 4% of DV.
Cauliflower also supplies antioxidants and phytonutrients.
Health Benefits:
- Enhance weight loss
- Safeguard against cancer
- Improve circulation and decrease inflammation
- Assist in protecting cells from damage and dysfunction
- Defend brain and nervous system processes and slow age-related cognitive degeneration
18. Broccoli
As a nutrition powerhouse, broccoli is one of the best plant sources of choline. Each/ half cup of boiled biennial vegetable packs 31 milligrams, i.e., 6% of daily choline needs, while one cup of cooked broccoli provides 60 mg of choline.
Consuming cruciferous vegetables with additional choline-rich foods like egg, salmon, and chicken is a delectable way to grab it's nutritional value.
Health Benefits:
- Enhances cognitive function, blood flow in the brain, memory, digestion, and mood regulation
- Improved focus, concentration, and mental sharpness
- Reduce the risk of cancer and diabetes
19. Green Peas
Not only is green peas a vegetarian source of protein, but it's also a source of choline. One/half cup of boiled green peas includes 24 milligrams of choline, while one cup or 145 gram cooked peas supply 41 mg, or 7% daily value for women and 10% for women.
Health Benefits:
- Boost immune system
- Assist in decreasing inflammation
- Reduce chronic condition risk
20. Almonds
This favorite tree nut almond supplies an array of nutritional benefits. This plant-based source of choline provides the least amount of this nutrient, as consuming one ounce or 28 grams of almonds delivers nearly 15 mg, which equates to 2.5% of the daily needs of the nutrient.
Health Benefits:
- Stimulate heart-protective HDL cholesterol level
- Enable a healthy body composition
- Help to control blood sugar