Hi there viewers!
We hardly hear about the essential brain-boosting nutrient, choline,
quite as much as other vitamins. Choline is a catalyst for many bodily functions.
In today's video let's discuss a few choline-rich foods that you should
be adding to your regular diet. Should you be eating soybean? What about eggs and mushrooms?
We're talking all that and more…
1. Organ meat A few meat lovers consider liver,
kidney, sweetbreads, heart, spleen and other organ meats much tastier than regular muscle meat. Since
organ meat is supersaturated with nutrients it's not advisable to have them every day.
You require 550 milligrams of choline every day if you are a man.
Whereas women require 425 milligrams. 90% of the American population fails to hit that number.
3 ounces of beef liver can complete 65% of the recommended daily intake of choline.
How do you love organ meat? Do you have a secret recipe? Sound off in the comments below
and start a conversation with our ever-growing Bestie community.
2. Whole eggs
Crack open 2 whole eggs a day and complete 54% of your recommended daily intake of choline. It
doesn’t matter if you have them boiled, poached, scrambled, or in an omelet. Just make sure that
you don't skip the yolk. They are the best for complete nutrition. Studies have shown that the
yolk has 680 milligrams of choline when compared to just 1 milligram per 100 grams of egg whites.
3. Soybeans If you have constant brain fog,
muscle twitching, and difficulty concentrating then you might want to check your choline levels.
It plays a vital role in brain development, metabolism and enhancing liver and eye health.
Roasted soy beans make an amazing evening snack. Add a pinch of salt and a few spices to make this
crunchy snack more appetizing. You will not only get protein, fiber, magnesium, manganese,
zinc, and folate but also our star nutrient choline in abundance.
One cup will give you almost 214 mg of choline.
4. Tuna The nutrient requirement of the body increases
during pregnancy and lactation. Your doctor might suggest you to up your vitamin and mineral intake
along with choline. Although you can rely on supplements, natural sources are always best.
Tuna can be a family favorite and can make some quick lunch recipes apart from just salads.
Pick up tuna that is canned in water. You would get 25 mg of choline behind every 3 ounces.
Choline can also reduce the chances of neural tube defects in unborn babies.
5. Cottage cheese
Many recipes taste great by substituting mayo with cottage cheese.
It gives the same creamy texture without extra fats and calories. You can also get calcium,
selenium, and vitamin B12 from this cheese. Just one cup is enough to give you 39 mg of choline.
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6. Shiitake mushrooms
There is no denying that these mushrooms pack some powerful nutrients.
The meaty umami flavors provide copper, selenium, B vitamins, and Vitamin D in abundance.
Shiitake Mushrooms have been found to have the highest choline among
all other types of mushrooms. One cup will provide 116 mg of it.
If you have already shifted to a vegan diet you might worry about a choline deficiency.
With mushrooms and the other entries on this list, you will be covered.
7. Almonds If you're not a fan of snacking on
dry fruits then you can blend some almonds in your breakfast smoothie. You will be sneaking protein,
vitamin E, fiber, and magnesium in it. One ounce of almonds can give 15 mg of choline. You can also
eat almonds in the form of almond butter over your toast or a dollop in your smoothie bowl.
8. Wheat germ
Low choline levels can be related to drowsiness. If you are following a completely vegan diet
then you might need to tweak it accordingly. Whole grains like wheat germ deliver oodles of
nutrition to your body. That is why you don’t need much. 3 Oz of wheat germ gives 153 mg of choline.
You can always add a spoonful of wheat germ over your cereal and salads.
9. Caviar Now, this is reason enough
to indulge in luxury foods. This salty delicacy tastes best when served cold. It is generally used
as a garnish or a spread with crackers, pizza, scrambled eggs, roasted potatoes, or in dips.
Caviar contains 285 mg of choline with just 3 ounces. It also packs some omega 3 fatty acids,
EPA, and DHA that have some amazing anti-inflammatory properties.
10. Beef Red meat has been
considered extremely bad for heart health in the past. But surprisingly one important ingredient,
great for heart health, is hidden in this same meat. We are talking about choline!
Studies show it can reduce the risk of cardiovascular disease. Therefore if you
control your portion size and be watchful of the cooking methods then beef can be a healthy
option. 3 Ounces can provide 356 mg of choline that completes 65% of the daily requirement.
But before we go ahead, if you're having second thoughts about turning vegetarian then our video
on 7 Benefits Of Being A Vegetarian That'll Make You Switch can nudge you in the right direction.
Now coming back to those choline-rich foods.
11. Cauliflower
Roasted cauliflower can be a perfect side dish for the majority of proteins like beef,
fish, and chicken. You can also enjoy it as a mash or a puree,
or a perfect substitute for potatoes. Half a cup of this cruciferous vegetable can contain 24 mg
of choline. Many studies point out that having choline-rich foods can reduce the risk of cancer.
A high choline diet can safeguard postmenopausal women from breast cancer and prevent mortality.
12. Quinoa
This is not just any other grain, this superfood is the best vegan source of maximum nutrients.
You can add it to your side dishes, salads, and even breakfast. The beauty of this grain is you
can have it hot or cold. Sprinkle some seasoning and additional flavor like spices, oregano,
garlic, and add your twist to those risotto-like dishes. 1 cup serving contains 43 mg of choline.
13. Yoghurt A cup of plain yogurt can make fantastic spreads,
smoothies, and frozen desserts. You can choose between low-fat, full-fat or not-fat
yogurt. It can improve digestion, boost your natural immunity, regulate blood sugar levels
and reduce the risk of cancer. 1 cup of Greek yogurt will contain 38 milligrams of choline.
14. Lima beans We always buy cans of pre-cooked lima beans.
Did you know you can also buy them dried? You will need to soak them overnight and use them
the next day. This reduces their cooking time and keeps a bunch of nutrients intact.
If you hate beans then you’re missing out! Studies have shown that immature lima
beans are the best sources of choline. One cup contains 75 mg. You can add them to your soups,
stews, and broths to get a kick of protein.
15. Chicken If you are not a red
meat person then this option is definitely for you. 3 ounces of grilled chicken breast
can give 72 mg of choline. It's full of protein and promotes better blood sugar
management in the body. Turkey can also be a great option for those wanting a variety.
16. Milk Choline deficiency during pregnancy can
up the chances of a cleft defect in your baby. Choline can safeguard your DNA structure from
strand breakage and prevent apoptosis. Good ol’ whole milk can give you about 43 mg of choline.
The choline content can change by a few milligrams depending on the percentage of fat you choose.
17. Kidney Beans
Shaped like small kidneys, these beans are the staple of Mexican cuisine.
These red-colored beans are often added to burritos, curries, and stews. Refried beans
can also be enjoyed with nachos. Half a cup of kidney beans will give 45 mg of choline.
18. Cod You can never go wrong
with steamed baked or grilled cod. It pairs well with vegetables and curries too. Eating a healthy
portion of cod at least once a week can keep you away from coronary heart disease. This fish
has many underrated benefits. You can also enjoy it as a snack directly from a can.
3 Ounces of Atlantic cod can give you 71 mg of choline similar to that found in chicken.
19. Tempeh This is a staple from Japanese and Southeast Asian
kitchens. All its health benefits live up to the buzz that has been created around fermented foods.
High protein plant-based tempeh is made by fermenting soybeans.
If you are about to make a veggie patty for your burger, feel free to add vegetables,
seaweed, and other seasonings to make it really delicious.
You cannot consume it raw, you need to cook it right before consuming it. Traditionally it is
served with a variety of spicy sauces. It fills your system with choline, reduces inflammation,
improves insulin resistance, gives you the power of proteins, and supports gut health.
Talking about the gut, fiber-rich foods can keep it in great condition.
But there are other effective ways to enhance your gut health.
Let's keep the conversation going with a couple of more gut-related videos, shall we?
Watch 11 ways to clean gut bacteria or click on 14 effective Ways You can maintain a healthy colon.
Go ahead, click one. Or better yet, watch both,
and learn more about how to get a robust digestive system. Which
of these is your favorite choline-rich food? Let us know in the comments below!