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Easy Recipes That Help You Add More Choline to Your Diet

A Nutrient You Need to Know About

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There's a nutrient essential to health that you may not have heard about. It's called choline, and it plays an important role in the transport of fats throughout your body, as well as liver health.

The 2015–2020 Dietary Guidelines listed choline as a nutrient of concern—after all, 89 percent of Americans don't get enough, says a study in the Journal of the American College of Nutrition. Here's the big news: Come July 2018, the nutrient will be appearing on some Nutrition Facts labels, as the U.S. Food & Drug Administration (FDA) determined it's a nutrient that can be labeled voluntarily. The FDA also recently established a Reference Dietary Intake (RDI) of 550mg daily for choline. Help your body get enough by adding these choline-filled foods to your daily diet (we've also included some healthy recipes that help you up your intake in the most delicious way possible).

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Eggs

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Eggs are one of your greatest sources of choline. You must eat (and not fear!) the yolks, since that's where most of the choline lives. One large egg boasts 147mg choline, about 27 percent of your daily need. Whip up a frittata, or add scrambled eggs to a breakfast taco.

Get the recipes: Chicken Basil Frittata with Zucchini, Bell Peppers, and Sweet Corn (or Fruit-Filled Breakfast Tacos with Pistachios)

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Chickpeas

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Beans, including chickpeas (aka garbanzo beans), supply choline. One cup of canned chickpeas is a good source, containing 78mg choline—about 14 percent of your daily need. Enjoy chickpeas in a sandwich, or combine them with farro in a salad.

Get the recipes: Chickpea Salad Sandwich with Sweet Apple Slaw (or Green Bean, Chickpea, and Farro Salad with Za'atar)

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Milk

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One cup of 2% fat milk provides 40mg of choline, which is about 7 percent of your daily need. The amount varies but you'll find it skim or whole milk as well. Use milk in a pumpkin smoothie or to make a berry-centric overnight oatmeal.

Get the recipes: Pumpkin Pie Smoothie (or Strawberry Chocolate Overnight Oats)

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Shrimp

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Seafood has choline, and 3 ounces cooked shrimp happens to be an excellent source, with 115mg choline or about 21 percent of your daily need. Add shrimp to cauliflower fried rice, or mix with a mojito-inspired sauce.

Try the recipes: Cauliflower Fried Rice with Spicy Shrimp (or Mojito Shrimp)

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Chicken

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You'll get around 73mg choline from 3 ounces of roasted chicken breast—that's about 13 percent of your daily need. Prepare chicken pesto kebobs, or use chicken in lettuce wraps.

Try the recipes: Chicken Pesto Kebobs (or 20-Minute Spicy Asian Chicken Lettuce Wraps)

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Salmon

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This fishy source contains 75mg choline per 3 ounces of the canned variety, or about 14 percent of your daily need. Try making salmon and kale tacos or a salmon burger.

Try the recipes: Easy BBQ Salmon and Kale Tacos (or Salmon Burgers with Avocado Garlic Sauce)

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Pistachios

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Many nuts and seeds provide choline. Pistachios are one of those key sources, with 20mg choline per ounce and about 4 percent of your daily need. Use pistachios in an energy ball or muesli recipe.

Try the recipes: Almond Pistachio Cocoa Bites (or Pistachio and Blood Orange Muesli)

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Collard Greens

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Leafy greens (like collard greens) provide choline: One cup of cooked collard greens offers 73mg choline (13 percent of your daily need). With a fresh variety, that number drops to 8mg choline (about 1 percent of your daily need) per cup. Stir-fry with other veggies, or make collard green wraps with tofu or hummus.

Try the recipes: Collard Green Wraps with Tofu and Thai Peanut Sauce (or Pumpkin Hummus Veggie Wraps)

Cauliflower

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Cruciferous veggies tend to supply choline. One cup of cauliflower offers 47mg choline, about 9 percent of your daily need. Use cauliflower in a soup or as faux rice.

Try the recipes: Creamy Carrot and Cauliflower Soup (or Anti-Inflammatory Cauliflower Rice)

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