Choline is an important building block for all cells, it acts as a messenger for brain communication, and among other things, and it’s even involved in the metabolism of cholesterol and fat.
• Our bodies are able to make small amounts choline, but not enough to support our health. So it’s important that we also get choline from food and or a supplement. • Some nutrition research suggests that a low intake of choline during pregnancy is associated with ⬆️risk of neural tube defects. It’s recommended that while pregnant you consume 450mg of choline per day. • Some food sources of choline¹ 3oz Beef liver = 356mg 1 large egg = 147mg 3oz chicken 🐔 = 72mg ½ cup kidney beans = 45mg 1 cup 1% milk = 43mg • ⚠️ If you’re planning to take a supplement to help meet the choline recommendation, be aware that because choline is bulky and therefore most prenatal vitamins will not have enough in them. If you’re looking for a separate choline supplement, I really like this one by Nature Way - here is a link to the supplements I like. -- ¹ U.S. Department of Agriculture, Agricultural Research Service. FoodData Central , 2019. © Elieke Kearns, PhD, RD and Nosh.it Food Facts, 2021. Unauthorized use and/or duplication of this content and/or photos without express and written permission from this site’s author is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Elieke Kearns, PhD, RD and Nosh.it Food Facts with appropriate and specific direction to the original content.
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