Here’s how to make sure you’re getting enough.
, adult men should get around 550 milligrams of choline per day and adult women should get around 425 mg per day. Additionally, pregnant women should get 450 mg per day and breastfeeding women should get 550 mg per day.
Derbyshire said that eggs, milk, and beef are prime sources of choline—which may be why people who adhere to a plant-based diet are deficient. According to the , one hardboiled egg has 147 mg, 3 ounces of beef liver has 356 mg, 3 oz of 93 percent lean ground beef has 72 mg, and 1 cup of 1 percent milk has 43 mg.Eat for AbsWhile those animal-based foods are rich sources of choline, you can get the nutrient if you are eating a plant-based diet, too.
The bottom line? While choline is found in many animal-based foods, it’s important for those adhering to a plant-based diet to monitor their choline intake. Getting enough choline will ensure your overall health and performance won’t take a hit.Danielle specializes in interpreting and reporting the latest health research and also writes and edits in-depth service pieces about fitness, training, and nutrition.
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