Information On Choline Foods

Your body needs choline for transmitting nerve impulses, creating cell membranes, fat metabolism and cell signaling. While more research is needed, some studies suggest that a choline deficiency may increase the risk of certain cancers and consuming sufficient choline in your diet may lower your risk for cardiovascular disease, liver disease and neurological disorders, according to the Linus Pauling Institute. Your body can make some of the choline it needs, but you also need to get some choline from your diet.

Adequate Intake

Infants up to 6 months old should consume 125 mg of choline per day, while infants between 7 and 12 months need 150 mg per day. Children ages 1 to 3 need 200 mg per day; those ages 4 to 8 need 250 mg per day, while those ages 9 to 13 need 300 mg per day. Males 14 and older need 550 mg per day. Females ages 14 to 18 need 400 mg per day, while those 19 and over need 425 mg per day. Women who are pregnant need 450 mg per day and those who are breastfeeding need 550 mg per day.

Sources

The richest source of dietary choline is egg yolks. Other good sources of choline include liver, wheat germ, bacon, ham, pork, beef, salmon, cod, lamb, chicken, turkey, peanut butter, milk, broccoli, Brussels sprouts, beets, spinach, amaranth, quinoa, egg noodles, flax seed, cashews and almonds. Although fruits and vegetables contain some choline, it is usually only small amounts.

Deficiency

Many people do not consume enough choline, according to a November 2009 article published in the journal "Nutrition Reviews." Inadequate choline intake can lead to a fatty liver, liver damage and muscle damage. People with certain common genetic variations may have an increased need for choline, putting them at a higher risk for choline deficiency.

Considerations

Consuming too much choline, which is only likely if you take choline supplements, can be toxic, causing low blood pressure, liver damage, vomiting, increased sweating, fishy body odor, itchiness, ringing of the ears, dizziness and fainting. The tolerable upper intake level for choline is 3.5 g per day for adults.