Acetylcholine is a neurotransmitter that is essential for sending signals between nerve cells. It is necessary for concentration, memory storage and memory recall. A 1998 study in the Journal of Clinical Psychiatry found that people who do not have adequate amounts of acetylcholine have an increased risk of developing Alzheimer's disease. Acetylcholine itself is not found in food. Instead, the body creates acetylcholine from phosphatidyl choline and lecithin, both of which are commonly referred to simply as choline. The daily recommended intake of choline is 550 mg for men and 425 mg for women, and most people get enough through their regular diet.
Meat
Meats, particularly organ meats such as liver, contain large amounts of choline. Seafood, including fish and shellfish, also contains choline. Cooking breaks choline down, so rare or medium rare meats and raw sushi contain more choline than their well-done counterparts.
Eggs
Eggs contain lecithin, a form of choline. Cooking destroys some choline, so fried, scrambled and hard-boiled eggs contain less choline than raw eggs do.
Dairy
Milk, cheese and other dairy products are good sources of choline. There are higher amounts of choline in dairy products that go through the least amount of heating and processing. This means there is more choline in milk than there is in yogurt, cream and cheese.
Wheat
Whole wheat and whole-wheat products such as cereal, bread, pasta, flour and wheat germ are excellent sources of choline. The processing and bleaching that occurs during the production of white bread, bleached flour and processed pasta destroys much of the choline, so these foods are not good sources of choline.
Vegetables
Most vegetables are not good sources of choline. However, artichokes, Brussels sprouts, broccoli and cauliflower all contain choline.
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