Choline is a water-soluble important nutrient that has great importance for the cell membranes. It is a crucial part of every person’s diet because it is needed for the synthesis of the neurotransmitter acetylcholine. Acetylcholine is responsible for enhancing memory and muscle control.

Choline alone has the power to influence cognitive ability significantly according to a study in the American Journal of Clinical Nutrition in 2011. The study composed of 1400 dementia-free subjects over 4 years tested verbal memory, visual memory, and verbal learning over time. It also studied the white-matter hyperintensity and brain atrophy, which are both connected with Alzheimer’s and other impaired cognitive function.

Ensuring adequacy of choline consumption can be achieved if you are prepared to eat healthy foods that are naturally rich. Numerous food sources provide choline, however, it must be taken in moderation.

Foods which contain phospholipid lecithin provide choline in the human diet. The best sources are eggs and liver. Seafood, meats, dairy products, and other fat-containing foods, as well as wheat germ, cruciferous vegetables, such as cauliflower, and legumes, such as soybeans and peanuts, also are available rich sources.

For vegans, the best choline-rich foods and vegetarians then are legumes such as the garbanzo or lima beans. These, along with lentils, have sufficient amount of choline. Sunflower seeds and almonds are also great sources.

Another good choice is the cruciferous vegetables. Choices include cauliflower, cabbage, broccoli, bok choy and more, each of which offers a sufficient amount of choline when cooked.

Reference:

1. https://blog.radiantlifecatalog.com/bid/63690/5-Ways-to-Get-More-Choline-in-Your-Diet-Secret-of-Radiant-Living
2. https://lpi.oregonstate.edu/mic/other-nutrients/choline
3. https://www.myfooddata.com/articles/high-choline-foods.php
4. https://draxe.com/what-is-choline/
5. https://ods.od.nih.gov/factsheets/Choline-HealthProfessional/