Choline plays an important role in your body by helping keep cell membranes functioning properly, aiding communication between your nerves and muscles, keeping your blood level of homocysteine low, and helping your body fight inflammation. Choline is a B vitamin. Although it has been studied since the mid-19th century, daily intake amounts were not established by the National Academy of Sciences until 1998. Eat the right foods to get the necessary amount of dietary choline. Check with your doctor for recommended dosages before taking choline supplements. Toxicity issues may result from too much choline.
Red Meats and Poultry
Red meats and poultry are rich in choline, as well as other B vitamins. According to PubMed, the highest total choline concentration is found in beef liver, with 419mg per 100g , and chicken liver, with 290mg/100g.
Eggs
Eggs contain highly concentrated choline, with 251mg/100g. Egg yolks have more choline than the whites. Heat from cooking can destroy some of the choline content, but it is important for food safety reasons to be sure that eggs as well as meat sources are thoroughly cooked.
Legumes
Dried soybeans contain 116mg/100g of choline. Lecithin, derived from soybeans, is an extracted form of choline. Lecithin is used as an emulsifier in many food products in the United States. The form of choline found in soybeans is easily absorbed by your body, according to World'sHealthiestFoods. Peanuts and peanut butter also contain choline, and lentils are another legume source of the vitamin.
Milk and Dairy Products
Milk and dairy products such as butter, cheese and yogurt contain choline. The U.S. Department of Agriculture Database for the Choline Content of Common Foods indicates that 1 percent low-fat milk has more choline than nonfat, 2 percent or whole milk.
Spices
USDA Database for the Choline Content of Common Foods reports that some herbs and spices have high concentrations of choline. Basil, oregano, chili powder, garlic powder, yellow mustard seed, ground cloves, ground ginger, paprika, curry and turmeric have especially high choline content.
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