Easy Recipes That Help You Add More Choline to Your Diet
A Nutrient You Need to Know About
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).
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.
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.
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.
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)