Choline is an essential nutrient that plays an important role in many bodily functions, including brain development and liver function.

Unfortunately, many people don’t consume enough choline in their diets, which can lead to a host of health problems.

If you’re concerned about your choline intake, here are some foods you can eat to make sure you’re getting enough:.

Egg yolks

Egg yolks are one of the best sources of choline, with a single egg containing around 150 mg of choline. This makes them an ideal breakfast food for those looking to boost their choline intake.

Meat and poultry

Meat and poultry are also high in choline, with beef liver and chicken breast containing around 400 mg of choline per 100 grams. Other good sources of choline in the meat category include pork, lamb, and turkey.

Fish and seafood

Fish and seafood are also good sources of choline, with salmon and shrimp both containing over 100 mg of choline per 100 grams. Other good choices include cod, sardines, and tuna.

Dairy products

Dairy products can also provide a decent amount of choline. For example, a cup of milk contains around 38 mg of choline, while 100 grams of cottage cheese contains around 16 mg.

Other good sources of choline in the dairy category include yogurt and cheese.

Nuts and seeds

Nuts and seeds are another good source of choline. For example, one ounce of peanuts contains around 15 mg of choline, while one ounce of sesame seeds contains around 27 mg. Other good choices include almonds, cashews, and pumpkin seeds.

Veggies and fruits

While most fruits and vegetables contain only small amounts of choline, there are some exceptions. For example, a cup of cooked broccoli contains around 60 mg of choline, while a cup of Brussels sprouts contains around 65 mg.

Other good choices include spinach, cauliflower, and oranges.

Supplements

If you’re still having trouble getting enough choline in your diet, you may want to consider taking a choline supplement.

These supplements are available in various forms, such as choline bitartrate and phosphatidylcholine, and can be found in most health food stores.

Conclusion

Choline is an essential nutrient that is important for many basic bodily functions, including brain development and liver function.

If you’re concerned about your choline intake, be sure to include plenty of choline-rich foods in your diet, such as egg yolks, meat, fish, dairy products, nuts, and seeds. And if you’re still having trouble, consider taking a choline supplement to help boost your intake.