Choline is a chemical compound and B vitamin that leads to the synthesis of acetylcholine, a neurotransmitter in the brain responsible for concentration and memory. People who have low amounts of choline in their diets may have a difficult time concentrating during the day. Choline is found in fatty foods, such as eggs and liver. Although these sources are high in fat, the intake of acetylcholine can help with memory loss and mental fatigue.
Eggs
Most people are familiar with the chicken egg, but other types of bird and turtle eggs are edible by humans. The yolk is the part of the egg that provides choline. Although the egg yolk is fatty, one egg provides 126mg of choline. Patients who eat eggs as a source of choline should be careful when eating too much of the product. Eggs also contain a high amount of fat and cholesterol, which is unhealthy and causes heart disease. Eat eggs in moderation.
Liver
Liver products also contain choline. The liver is also a fatty food, but several animal products provide liver as a food source. The liver is the organ that processes several metabolic processes, so it also contains other nutrients essential for human health. A 3-oz. serving liver provides 355mg of choline. Liver is the food product that gives patients the most amount of choline per serving.
Fish and Seafood
Two types of fish contain a substantial amount of choline when consumed. Salmon has choline, and it is a fish that has omega-3 fatty acids, which lower cholesterol and promote a healthy heart. Atlantic cod also contains substantial levels of choline. Canned shrimp also contains choline, with 60mg per 3-oz. serving. Shrimp is a fatty seafood, and some people are allergic to it. People who are allergic to seafood should not eat shrimp products as a source of choline. A 3-oz. serving of fish, such as salmon, provides 56mg of choline.
Vegetables
Although choline is mostly found in meat and seafood, it's also found in vegetables. Vegetables provide an excellent source of choline along with other essential nutrients like vitamins A, C and E. Broccoli is the main vegetable that provides choline. Broccoli is also an anti-carcinogen, which means it provides the body with necessary nutrients to fight cancer. One cup of fresh broccoli provide 62mg of choline. Brussel sprouts also provide choline; 1 cup contains 63mg of choline.
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