Acetylcholine is an important neurotransmitter. Neurotransmitters communicate information between nerves and from nerves to muscle. From digestion to movement and memory, acetylcholine plays an integral role in enabling you to perform physiological functions necessary to life and well-being. Acetylcholine is not found in foods; your body synthesizes it from a molecule called Acetyl CoA, which combines with choline, an essential nutrient. Deficiencies of acetylcholine are associated with liver damage and with diseases such as Alzheimer's Disease. Food sources of choline include animal products and some vegetables.
Beef
Your body is able to make some choline, but not enough to fulfill metabolic needs. The Adequate Intake level for choline in adults is 550 mg/day for males and 425 mg/day for females. Most choline in foods is present in the form of phosphatidylcholine, also known as lecithin. Beef is one of the best sources of choline. Three oz. of pan-fried beef liver contains 355 mg of choline, which is five times more than the choline present in beef.
Fish
Fish is also a good source of choline. Notably, three oz. of canned shrimp has 60 mg of the nutrient; an equivalent portion of canned salmon contains 56 mg of choline. Atlantic cod is even higher. Just 3 oz. contains 71 mg of choline. A 3-oz. serving of fish is roughly the size of a deck of cards. Of note, choline stores can be depleted if your body lacks the vitamin folate, present in leafy greens. If you enjoy fish, try salmon over a bed of boiled spinach, to ensure you receive both choline and folate in your diet.
Other Animal Sources
Milk and eggs round out the list of animal foods high in choline. One large egg contains 126 mg, which is more than 25 percent of the daily requirement for a female. Just 8 fl oz. of milk provides 38 mg of choline. And if you eat consume milk for dessert, specifically in the form of milk chocolate, you'll be happy to hear that one 1.5 oz. bar supplies 20 mg choline.
Vegetarian Sources
Compared to other nutrients, little information is known about the choline content of many foods, notes the website Linus Pauling Institute. Known vegetarian sources of the nutrient are few, and vegetarians should take care to include leafy green vegetables such as broccoli and Brussels sprouts in the diet. If you tolerate nuts, peanut butter contains some choline. However,twenty mg per 2 tbsp. is only 1/3 of the choline present in Brussels sprouts, so eat your greens.
References
- "Physiology"; Linda S. Constanzo; 2010.
- Linus Pauling Institute at Oregon State University: Micronutrient Information Center
- "Biochemistry: Pamela C. Champe et al; 2005
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