Egg, goose, whole, fresh, raw Choline: mg. Egg, quail, whole, fresh, raw Choline: mg. Egg, whole, raw, fresh Choline: mg. Egg, whole, cooked, hard-boiled Choline: mg. Whey, acid, dried Choline: mg.
Whey, sweet, dried Choline: mg. Egg, whole, cooked, omelet Choline: mg. Egg, whole, cooked, poached Choline: mg. Eggs, scrambled, frozen mixture Choline: mg. Egg, whole, cooked, scrambled Choline: mg. Milk, dry, nonfat, regular, with added vitamin A Choline: mg. Milk, dry, nonfat, regular, without added vitamin A Choline: mg. Milk, dry, nonfat, instant, with added vitamin A Choline: mg.
Beverage, instant breakfast powder, chocolate, not reconstituted Choline: mg. Milk, dry, whole Choline: mg. Milk, buttermilk, dried Choline: mg. Egg substitute, powder Choline: mg. Beverage, milkshake mix, dry, not chocolate Choline: mg. Milk, canned, condensed, sweetened Choline: 89mg. Cheese, cream, fat free Choline: 65mg. Eggnog Choline: 52mg. Cheese food, pasteurized process, american, without di sodium phosphate Choline: 36mg.
Cheese product, pasteurized process, cheddar or american, reduced fat Choline: 36mg. Cheese spread, pasteurized process, american, without di sodium phosphate Choline: 36mg. Cheese, pasteurized process, american, low fat Choline: 36mg. Cheese, pasteurized process, american, with di sodium phosphate Choline: 36mg.
Cheese, pasteurized process, cheddar or american, low sodium Choline: 36mg. Cheese, pasteurized process, pimento Choline: 36mg. Cheese, pasteurized process, swiss, low fat Choline: 36mg. Cheese, pasteurized process, swiss, with di sodium phosphate Choline: 36mg. Ensure plus, liquid nutrition Choline: 32mg. Milk, canned, evaporated, without added vitamin A Choline: 32mg.
Cheese spread, cream cheese base Choline: 27mg. Cheese, cream Choline: 27mg. Milk, canned, evaporated, nonfat Choline: 25mg. Butter oil, anhydrous Choline: 22mg.
Cheese, parmesan, dry grated, reduced fat Choline: 21mg. Cream, sour, cultured Choline: 19mg. Cream, sour, reduced fat, cultured Choline: 19mg. Sour cream, fat free Choline: 19mg. Sour cream, light Choline: 19mg. Sour cream, reduced fat Choline: 19mg. Your California Privacy Rights. Subscribe to Self. Search Help. Caviar is also packed with the omega-3 fatty acids eicosapentaenoic acid EPA and docosahexaenoic acid DHA , both of which have anti-inflammatory properties 8 , 9.
Seafood, including fish like salmon , tuna, and cod, is a good source of choline. Therefore, it may not be surprising that some studies have associated low fish intake with lower blood choline levels in certain populations. For example, a study in pregnant women found that those who ate 75 grams or less of fish per week had a lower intake of choline, DHA, and vitamin D, plus lower blood levels of these nutrients than women who consumed grams or more of fish per week Shiitake mushrooms contain an impressive array of nutrients and happen to be a great source of plant-based choline.
In addition, shiitake mushrooms are rich in nutrients like vitamin B5, selenium, and copper, and research suggests that consuming them may benefit your immune health. For example, a study in 52 healthy adults found that eating 5 or 10 grams of shiitake mushrooms daily for 4 weeks reduced inflammatory markers like C-reactive protein CRP Soybeans are another rich source of plant-based choline. Soybeans are also a good source of plant-based protein, fiber, manganese, magnesium, zinc, and folate Try munching on some roasted soybeans or snacking on edamame , the immature version of soybeans, to increase your choline intake.
Beef is rich in many nutrients, including choline. Beef is also a source of highly bioavailable protein and iron. For people who are anemic, meaning they have too few or misfunctioning red blood cells, eating beef may help raise blood iron levels and maintain healthy iron stores in the body Wheat germ is best known as a concentrated source of fiber.
Add wheat germ to oatmeal, yogurt, or smoothies to give your meals and snacks a boost of choline and filling fiber.
Adding protein-rich foods like chicken and turkey to your diet is important for your overall health. Protein-rich foods can help you feel full in between meals, promote better blood sugar management, and provide important nutrients Certain cruciferous vegetables like cauliflower, broccoli, and Brussels sprouts contain choline. Serving cruciferous vegetables with other choline-rich foods like salmon, eggs, chicken, beef, or turkey is a delicious way to meet your daily needs for this nutrient.
Add 2 whole eggs for breakfast or a protein-rich snack like cottage cheese, and your choline needs will be fulfilled for the day. Almonds are popular tree nuts associated with a number of health benefits. For example, research has demonstrated that eating them may boost levels of heart-protective HDL cholesterol and promote a healthy body composition 22 , Plus, almonds have been identified as a plant-based source of choline.
Eating 1 ounce 28 grams of almonds provides your body about 15 mg of the nutrient, which covers 2. While they contain smaller amounts of choline than other foods on this list, snacking on almonds regularly still helps boost your choline intake. Interestingly, studies suggest that immature lima beans are one of the best sources of choline for those following vegan diets 25 , For a choline-packed dish, try this recipe for mushroom and lima bean stew — just make sure to use vegetable broth instead of chicken broth to keep it vegan-friendly.
Red potatoes are a delicious source of carbs and other important nutrients like vitamin C, potassium , and choline Try cooking a choline-packed chili with ground chicken and kidney beans by following this slow-cooker recipe.
Conveniently, quinoa is versatile and can be combined with other foods to create tasty, choline-packed meals. For example, try making a breakfast hash with eggs, broccoli, and red potatoes and serve it atop a bed of cooked quinoa for a flavorful, choline-rich breakfast option. Many dairy products are a good source of choline.
This includes cottage cheese , a nutritious and protein-packed food. Cottage cheese is also an excellent source of calcium, selenium, riboflavin, and B Unfortunately, most people, including people who are pregnant and breastfeeding, do not get enough choline in their diets, which can cause low choline status. Fortunately, many animal- and plant-based foods contain a good amount of choline. Examples include eggs, chicken, organ meat, cruciferous vegetables, and shiitake mushrooms. Choline is an essential nutrient that has many benefits for your health.
This is a detailed review of choline and its health effects.
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