Choline is an essential micronutrient that participates in the synthesis of some fundamental components of cell membranes as well as in the transfer of methyl groups for the production of biological substances of the utmost importance, such as creatine and adrenaline. Choline also acts in fat conversion and other metabolic reactions, being able to prevent the appearance of the fatty liver. Chol...
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we will not be told so here is some info for everyone
Food Sources of Choline
The following plant foods offer sources of choline.
Vegan Serving Choline (mg)
Almonds, dry roasted 1 ounce 7
Apples, raw, with skin 1 large 8
Bananas, raw 1 medium 12
Bread, whole wheat 1 slice 15
Broccoli, cooked 1 cup, chopped 63
Brussels sprouts, cooked 1 cup 63
Brown rice, cooked 1 cup 18
Chickpeas, cooked 1 cup 70
Dates, medjool 1 10
Flaxseed, ground 2 tablespoons 11
Lentils, cooked 1 cup 65
Oats, instant, fortified, plain 1 cup 17
Oranges, raw 1 large 16
Peanut butter, smooth 2 tablespoons 20
Peanuts 1 ounce 15
Potatoes, boiled, in skin ½ cup 11
Quinoa, uncooked ¼ cup 30
Soymilk, original and vanilla, unfortified 1 cup 57
Sunflower seeds, dried 1 ounce 15
Spaghetti, cooked, enriched 1 cup 13
Squash, summer, cooked 1 cup 9
Tofu, firm ½ cup 35
Tomato sauce 1 cup 15
Wheat germ, toasted 2 tablespoons 25
Vegetarian
Egg 1 large 147
Milk, skim 1 cup 38
Yogurt, low-fat, plain 1 cup 37
Source: USDA