Fried beef liver is one of the most abundant sources of choline, with more than 414 milligrams per 100-gram serving. But if you're looking for a non-animal source of choline, there are plenty of options. The National Institutes of Health states that certain vegetables and beans are a “rich source” of choline, and grains, nuts, and seeds are generally reliable sources. Soy has more choline than beef and chicken, and potatoes and most beans have more than dairy products or even tuna.
Choline is an essential nutrient that plays an important role in many bodily functions, including cell membrane structure, nerve transmission, and metabolism. It's also important for pregnant women, as it helps with fetal brain development. Unfortunately, many people don't get enough choline in their diets. Fortunately, there are plenty of ways to get enough choline without relying on animal products.
Here are some of the best sources of choline:
Vegetables
Vegetables are a great source of choline. Broccoli, Brussels sprouts, cauliflower, and spinach are all good sources. Other vegetables that contain choline include asparagus, beets, celery, kale, and potatoes.Beans
Beans are another great source of choline.Soybeans have the highest amount of choline per serving, followed by navy beans and kidney beans. Other beans that contain choline include black beans, garbanzo beans (chickpeas), lima beans, and pinto beans.
Grains
Grains are also a good source of choline. Oats have the highest amount per serving, followed by wheat germ and quinoa.Other grains that contain choline include barley, buckwheat, millet, and rye.
Nuts and Seeds
Nuts and seeds are also a good source of choline. Almonds have the highest amount per serving, followed by sunflower seeds and flaxseeds. Other nuts and seeds that contain choline include cashews, hazelnuts, peanuts, pumpkin seeds, sesame seeds, and walnuts.It's important to note that the recommended daily intake (RDI) for choline is 425 milligrams for women and 550 milligrams for men. The upper limit (UL) is 3,500 milligrams per day for adults over 19 years old. ULs apply to healthy children and adults, but not to those who take high doses of choline under medical supervision.
