FREE SHIPPING! On online orders of $74+. Use code: SHIP74 
Access Denied
IMPORTANT! If you’re a store owner, please make sure you have Customer accounts enabled in your Store Admin, as you have customer based locks set up with EasyLockdown app. Enable Customer Accounts
Clearing Up Confusion About Choline
Susan Levin, MS, RD, CSSD on
A new article is stirring up confusion about the nutrient choline. Don’t be confused: for the most healthful sources of choline, plant-based diets are the clear choice.
A new BMJ opinion piece – by an author with egg and meat industry ties and who is concerned with “accelerated food trends towards plant-based diets/veganism” – is stirring up confusion about choline, an essential nutrient involved in memory, mood, muscle control, and other brain and nervous system functions. Don’t be confused: eggs, meat and other animal products are not the only sources of, nor the most healthful sources of, choline.
In fact, consuming dietary choline from animal products can actually lead to health problems. The New England Journal of Medicine published a study looking at egg consumption and found that TMAO, a byproduct of dietary choline, can lead to greater risk for heart attack, stroke and death. But the authors pointed out that a vegetarian or high-fiber diet can reduce choline intake and modulate the risk for heart disease.
A study in the journal Circulation also linked choline to increased risk of heart disease. But the authors found that participants who followed a vegan or vegetarian diet were protected against the harmful effects of choline.
Instead of animal products, choose fruits, vegetables, grains and beans, which are plentiful in choline. The National Institutes of Health states that certain vegetables and beans are a “rich source” of choline, with grains, nuts and seeds being reliable sources in general. In fact, soybeans have more choline than beef and chicken, and potatoes and most beans have more than dairy products or even tuna.
Of course, there are many other reasons to choose plant-based sources of choline over animal products. About 60% of the calories in eggs are from fat – much of which is saturated fat. Dairy products and beef are also loaded with saturated fat, which increases the risk of heart disease, as well as Alzheimer’s disease and dementia.
But picking plants promotes brain health. One study found that aging adults who consumed more than 2.8 servings of vegetables per day had significantly slower rates of mental decline than those who ate fewer servings. Green leafy vegetables, in particular, were most strongly associated with a decreased rate of mental decline. Research also shows that children who consume the most healthful fiber-rich diets have higher IQs when compared to those with a moderately healthy diet or high-fat diet. They also suffer from less anxiety and depression.
For the most healthful sources of choline, plant-based diets are the clear choice.
Selected Food Sources of Choline
| Food | Milligrams (mg) per serving |
| Soybeans, roasted, 1/2 cup | 107 |
| Mushrooms, shiitake, cooked, 1/2 cup pieces | 58 |
| Potatoes, red, baked, flesh and skin, 1 large potato | 57 |
| Wheat germ, toasted, 1 ounce | 51 |
| Beans, kidney, canned, 1/2 cup | 45 |
| Quinoa, cooked, 1 cup | 43 |
| Brussels sprouts, boiled, 1/2 cup | 32 |
| Broccoli, chopped, boiled, drained, 1/2 cup | 31 |
| Peanuts, dry roasted, 1/4 cup | 24 |
| Cauliflower, 1” pieces, boiled, drained, 1/2 cup | 24 |
| Peas, green, boiled, 1/2 cup | 24 |
| Sunflower seeds, oil roasted, 1/4 cup | 19 |
| Rice, brown, long-grain, cooked, 1 cup | 19 |
| Bread, pita, whole wheat, 1 large (6 1/2 inch diameter) | 17 |
| Cabbage, boiled, 1/2 cup | 15 |
| Tangerine (mandarin orange), sections, 1/2 cup | 10 |
Categories
Categories
Humanized Health - NEW!
Learn about personalized health from top experts! Check out our fascinating new shows every week, available as videos, podcasts and transcripts.:
Our Bloggers
-
Paula Gallagher
Paula is a highly qualified and experienced nutrition counselor on the staff at Village Green.
read more.. -
Margo Gladding
Margo's impressive knowledge base is the result of a unique blend of educational and professional experience.
read more.. -
Dr. Neal Barnard
Dr. Barnard leads programs advocating for preventive medicine, good nutrition, and higher ethical standards in research.
read more.. -
Dr. Joseph Pizzorno
Dr. Joseph Pizzorno, ND is a pioneer of integrative medicine and a leading authority on science-based natural medicine.
read more.. -
Debi Silber
Debi is a registered dietitian with a master’s degree in nutrition, a personal trainer, and whole health coach.
read more..
SEE ALL OF OUR BLOGGERS
Invalid password
Enter
Learning Resources
Consultations
Green Initiatives
Pharmacy/Compounding
Humanized Health
Village Green Blog
Stay Connected
Village Green Apothecary
5415 W Cedar Ln
Bethesda, Maryland, 20814
(301) 530-0800
Toll Free: (800) 869-9159
The information provided on this site is not intended to be a substitute for advice or treatment from a qualified physician, nor is it intended to diagnose or treat a health problem or disease. Consult your physician prior to starting any new health program or if you any questions regarding a medical condition.
© 2023 Village Green Apothecary - All Rights Reserved.