Essential Vitamins

Vitamins Guide – VITAMIN X

Choline-rich foods

Why We Need to Eat Lots of Choline-Rich Foods

Choline is a compound related to the B vitamins and the amino acid methionine. Choline was until recently believed to be made by the body. We now know that IT IS NOT, especially as we grow older. A part of Lecithin is phosphatidylcholine, which is central to cell membrane function. The vitamin is a building block for the manufacture of NEUROTRANSMITTERS such as acetylcholine, noradrenaline, and dopamine. Without these, we would be six feet under. The brain demands it; otherwise, we lose concentration and alertness.


Choline breaks down dietary fats into smaller absorbable particles (emulsifies) used in good cholesterol (high density lipoprotein, HDL) metabolism. Bad cholesterol ( low density lipoprotein, LDL) transport in the blood and its removal from tissues depends on the enzyme called lecithin cholesterol acyltransferase, or LCAT for short. LCAT protects against coronary heart disease, and its activity depends on the kinds of fatty acids we eat. ‘Too much’ saturated fat seems to have a negative effect on LCAT. Choline-rich foods help boost our choline intake.

Choline RDA

The recommended daily allowance for choline (RDA) is set at 450 mg for adults and 550 mg for pregnant women. We get choline from various choline-rich foods:

  • Egg yolk: 2 medium eggs contain half the choline RDA.
  • Liver/kidneys: 3 oz supply 240 mg of choline, or 65% of the RDA.
  • Caviar: 3 oz give 52% of the choline RDA.
  • Oily fish: 3 oz give 34% of the choline RDA.
  • Soya: 3 oz give 39% of the choline RDA.
  • Wheat germ: 3 oz give 28% of the choline RDA.
  • Kale: 3 oz gives 13% of the choline RDA.

Choline Deficiency

The Lecithin in choline food supplements is usually extracted from soybeans. If choline is deficient in the body, cells won’t work and die. Choline deficiency has been linked to fatty liver degeneration, Alzheimer’s disease, high blood pressure, stomach ulcers, depression, and learning difficulties. This is why we all should eat plenty of choline-rich foods.

Choline Benefits

Below is a list of the benefits from eating plenty of choline-rich foods: -

  • Brain health: lecithin supplementation may increase brain levels of acetylcholine and improve memory. Unfortunately, there is no evidence that supplementation benefits people living with dementia.
  • Depression: People suffering from depression have been found to benefit from taking lecithin supplements. However, choline and lecithin supplements may worsen the conditions of manic depressives.
  • Liver health: If choline is deficient, liver cells cannot process and export fats. When that happens, the fats build up and produce fatty liver degeneration and cell death, resulting in abnormal liver tissue regeneration and a build-up of collagen (liver fibrosis or cirrhosis). If plenty of choline is available by eating choline-rich foods, the fats are eliminated from the liver and gall bladder. Choline food supplements may be prescribed for gallstone sufferers.

Lecithin and Vitamin B5

Adequate daily intakes of choline are believed to be between 425 and 550 mg for adults (the RDA). A tablespoon of lecithin granules gives 1,725 mg of phosphatidylcholine and 250 mg of choline. That’s less choline than a hen’s egg. However, lecithin supplements should be taken with vitamin B5 to improve their effectiveness. Eating choline-rich foods is a better option for people not on prescription medication than going down the supplement route.

Choline Overdosing

Excessive choline intake can cause health problems such as indigestion, sweating, anorexia, nerve and heart problems, and a strong fishy body odor. Therefore, Lecithin supplementation is the preferred option because it does not overdo the choline, ask explained in the above paragraph.

5 Amazing Choline-Rich Foods

As we now know, choline is an essential nutrient that plays a crucial role in brain function and development. So, incorporating choline-rich foods into your diet can help improve memory, focus, and cognitive function. Here are five choline-rich foods that are easy to incorporate into your meals:

Choline Rich Foods: Eggs – A Nutrient-Dense Superfood

Egg yolk is the richest source of choline

Chicken Eggs are one of the best sources of choline, with one large egg containing about 147mg of choline. In addition to choline, eggs are packed with other essential nutrients like protein, vitamin D, and omega-3 fatty acids. Furthermore, studies have shown that consuming eggs can improve cognitive function and memory, making them a great addition to any brain-boosting diet. Try incorporating eggs into your breakfast routine or adding hard-boiled eggs to your lunchtime salad for a nutrient-dense meal.

There is a whopping 680 mg of choline in every 100 grams of egg yolk. Compare that to a measly 1 mg per 100 grams of egg white. So, make sure to eat the whole egg to get the most of the choline in this choline-rich food, or shall we call it, superfood.

Choline Rich Foods: Liver – A Nutrient Powerhouse

Liver meat is one of the choline-rich foods

Liver meat is one of the most nutrient-dense foods you can eat and a great source of choline. Just 3 ounces of cooked beef liver contains over 350mg of choline, which is a good chunk of the daily 425 to 500 mg recommended intake for most adults. In addition to choline, organ meat such as liver is packed with other essential nutrients such as vitamin A, iron, and B vitamins. While liver meat may not be a staple in everyone’s diet (some people dislike its flavor), incorporating it into your meals once in a while can provide a powerful choline boost for your brain and overall health. Liver meat is one of the best choline-rich foods available.

But Liver Meat Tastes Horrible!

Yes, and there are ways to get rid of its horrible taste and still keep its choline-rich foods properties:

  • Soak the liver meat in milk. Hold it there for an hour or two to get rid of its bitterness. [1]
  • Soak the liver meat in lemon juice. Something acidic (milk is acidic, BTW). After soaking, pat the liver meat dry with a kitchen towel and cook it any way you like, but not at temperatures above 160° C, as the meat will then become too chewy. [2]

Choline Rich Foods: Soybeans – A Plant-Based Source of Choline

Soybeans are a great plant-based source of choline, with just one cup of cooked soybeans containing over 170mg of choline. Soybeans are also a good source of protein, fiber, and other essential nutrients like iron and calcium. So incorporating soybeans into your diet can boost your brain function and provide numerous health benefits. Try adding soybeans to your salads, stir-fries, or soups for a nutrient-packed meal.

Choline Rich Foods: Cruciferous Vegetables – Brain-Boosters

Cruciferous vegetables, such as broccoli, cauliflower, and Brussels sprouts, are great for overall health and brain function. This is because these vegetables are rich in choline and other essential nutrients like vitamin C, vitamin K, and fiber. In addition, studies have shown that consuming cruciferous vegetables can improve cognitive function and memory. For example, one cup of cooked cauliflower has 72 mg, or 13 percent of the choline RDA, while a cup of Brussels sprouts and broccoli each provides 30 mg or 5 percent of the RDA. Try roasting or steaming these vegetables as a side dish or adding them to salads for a brain-boosting meal.

Choline Rich Foods: Seafood – A Rich Source of Omega-3 Fatty Acids and Choline

Seafood, such as salmon, tuna, and shrimp, is an excellent source of protein and a rich source of omega-3 fatty acids and choline. Omega-3 fatty acids are essential for brain function and have been linked to improved memory and cognitive performance. On the other hand, choline is vital for producing neurotransmitters that are essential for brain function. Therefore, incorporating seafood into your diet can help boost brain function and improve overall health. Try grilling or baking salmon for a delicious and brain-boosting meal.

Choline Supplementation

Essential 16 Vitamins

Although choline deficiency is rare, it's still wise the top-up with vitamin supplementation. There is no better way to do this than supplementing with ALL 16 essential vitamins at the same time. Our EV-16 Essential 16 Vitamins give you TWICE the recommended daily allowance of most of these essential vitamins. Below is a complete list of the vitamins in these supplements:

  • Vitamin A (Retinyl acetate) 0.8 mg or 100% of the RDA
  • Vitamin B1 (Thaimine) 2.2 mg or 200% of the RDA
  • Vitamin B2 (Riboflavin) 2.8 mg or 200% of the RDA
  • Vitamin B3 (Niacin) 32 mg or 200% of the RDA
  • Vitamin B5 (Pantothenate) 12 mg or 200% of the RDA
  • Vitamin B6 (Pyridoxine) 2.8 mg or 200% of the RDA
  • Vitamin B7 (Biotin) 0.1 mg or 200% of the RDA
  • Vitamin B12 (Methyl cobalamin) 5 mcg or 200% of the RDA
  • Vitamin C (L-ascorbic acid) 160 mg or 200% of the RDA
  • Vitamin D3 (Cholecalciferol) 10 mcg or 67% of the RDA
  • Vitamin E (DL-α-tocopheryl acetate) 24 mg or 160% of the RDA
  • Vitamin K1 (Phytomenadione) 75 mcg or 75% of the RDA
  • Choline 82.5 mg **
  • Bioflavonoids 5 mg **
  • Folic Acid 0.4 mg or 200% of the RDA
  • Inositol 50 mg **
  • ** daily value not established. Other Ingredients: Microcrystalline Cellulose, Maltodextrin, Magnesium Stearate (Vegetable Source)


See Also:

Synonymous terms: choline rich foods; choline deficiency symptoms; choline vitamin; best form of choline for fatty liver; too much choline

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