List of foods high in choline 1. Choline functions in the body.
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The absolute best sources of choline are animal products meat fish dairy etc.
Choline sources vegetarian. It is important for vegans to carefully consider prioritizing foods that are good sources of choline. In traditional cultures women ate 5 7 egg yolks daily during pregnancy. Although eggs and meat tend to be the highest sources of choline it is found in a wide range of plant foods in smaller amounts.
It is not clear how much choline is in more processed vegan foods because it has not been measured. Luckily theres no need to worry as youll probably realize when you check out the list below. Choline is abundant in fatty things like animal liver and embryos like egg yolks so some people might raise it as a concern for vegans.
These along with lentils have roughly 70mg of choline per cup. To help fellow vegans out i compiled a list of the best vegan food sources of choline. Rich choline foods and list of veganvegetarian sources choline is an essential nutrient.
Heres a list of some of the best sources of vegan choline spinach potatoes garbanzo beans lentils pinto beans. Just one egg yolk contains about 115 mg of choline. Sunflower seeds and almonds are also good sources.
Vegetarians can get some choline in eggs and milk products. Choline performs a number of different functions. The best choline rich foods for vegans and vegetarians then are legumes such as the garbanzo or lima bean.
Getting choline on a vegetarian or vegan diet. One thing to note about the usda database is that per 100 grams wheat germ and uncooked quinoa appear to be extremely high sources of choline. Choline is a nutrient commonly grouped with b vitamins.
Legumes tofu green vegetables potatoes nuts grains and fruit all contain some choline. The recommended intake of choline for men is 500mg a day. The ideal sources of choline are animal foods like egg yolks and liver which contain the most concentrated amounts of this nutrient and can be easily incorporated into the diet to meet requirements for health and wellness.
Keep in mind that if you buy any packaged foods like cereal they may be fortified with choline as well. Choline is an essential nutrient that vegans can have trouble getting. And there are several plant based sources of choline see chart below including legumes tofu green vegetables potatoes nuts seeds grains and fruitall of which contain some amounts of choline.
Enjoy liberally of these choline rich foods.
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