Choline is a critical nutrient that plays a multifaceted role in the body, supporting vital functions such as facilitating a healthy metabolism and contributing to the construction of cell membranes. Beyond these foundational roles, it is also integral to the production of neurotransmitters—the chemical messengers that enable communication between brain cells. This makes choline indispensable for optimal brain and nervous system health, with particular importance during the delicate stages of a fetus's development.

As the body cannot produce sufficient choline on its own, it must be obtained through dietary sources. The adequate daily intake for women is established at 425 milligrams, while men require 550 milligrams per day. Individuals who are pregnant or lactating have heightened choline needs to support both their own health and the development of their offspring. Choline deficiency is rare among adults who consume a varied diet; however, supplementation may be recommended for pregnant or lactating individuals to meet their increased requirements. Generally, most animal-based food sources contain substantial amounts of choline, though many plant-based foods also contribute to choline intake, albeit in smaller quantities.

A diverse array of foods can help ensure adequate choline intake:

1. Organ Meats: Organ meats such as liver, kidneys, heart, and brain are among the richest sources of choline. For instance, a 3-ounce serving of cooked beef kidney provides an impressive 436 milligrams of choline (79% of the Daily Value, DV), beef brain offers 417 milligrams, beef liver contains 362 milligrams, and beef heart provides 195 milligrams. While these meats also supply high levels of essential minerals like iron, zinc, copper, selenium, and folate, it's worth noting their higher cholesterol content; a 3-ounce serving of cooked beef kidney, for example, contains 609 milligrams of cholesterol, significantly more than the 77 milligrams found in cooked lean beef.

2. Fish and Seafood: Many fish and seafood varieties are excellent sources of choline, along with beneficial omega-3 fatty acids vital for heart, metabolic, brain, and immune health. They are also rich in magnesium, selenium, and are one of the few natural food sources of vitamin D. Examples include: a half fillet (178 grams) of cooked salmon providing 161 milligrams of choline (29% DV), a fillet (143 grams) of herring with 119 milligrams (22% DV), caviar offering 79 milligrams per tablespoon (14% DV), 3 ounces (85 grams) of cooked crab containing 68 milligrams (12% DV), canned oysters with 61 milligrams per 3 ounces (11% DV), and canned tuna contributing 50 milligrams per can (9% DV).

3. Egg: The egg yolk is particularly notable for its high choline content, with a single egg yolk containing 111 milligrams. A large hard-boiled whole egg provides 147 milligrams of choline, approximately 27% of the DV. Eggs also supply lutein and zeaxanthin, nutrients linked to fetal neurodevelopment during pregnancy. Their versatility allows them to be incorporated into various dishes, including baked goods, smoothies (using pasteurized egg yolks), and puddings.

4. Beef: Three ounces (85 grams) of cooked lean beef delivers 117 milligrams of choline, accounting for 21% of the DV. Additionally, beef is a significant source of iron (16% DV), zinc (35% DV), and selenium (51% DV).

5. Chicken and Turkey: Poultry offers considerable amounts of choline. A 3-ounce cooked chicken breast contains 94 milligrams of choline (17% DV), while a 3-ounce cooked turkey breast provides 72 milligrams (13% DV). Both can be easily added to casseroles, stews, and soups.

6. Edamame, Soybeans, and Soy Products: Edamame, immature soybeans, provide 88 milligrams of choline per cup (160 grams) when cooked (16% DV). Mature dried soybeans, when cooked (185 grams), offer 82 milligrams (15% DV). Other soy products like soy milk also contain choline, with a cup (244 grams) providing 58 milligrams (11% DV).

7. Amaranth: Half a cup (96 grams) of amaranth contains 68 milligrams of choline (12% DV). This gluten-free grain is also rich in plant protein (13 grams), fiber (7 grams), magnesium (57% DV), zinc (25% DV), selenium (32% DV), iron (41% DV), and copper (45% DV).

8. Quinoa: Half a cup (85 grams) of quinoa supplies about 11% of the DV for choline. This gluten-free grain is also packed with 12 grams of protein per half-cup and is rich in vitamin E, magnesium, iron, zinc, selenium, and folate. Quinoa can enhance baked goods, salads, soups, and stews.

9. Cauliflower: A cup of cooked cauliflower provides 58 milligrams of choline (about 11% DV). As a cruciferous vegetable, similar to broccoli and Brussels sprouts (which also contain choline), it can be boiled, roasted, or puréed and is a versatile ingredient for salads, soups, stews, quiches, and even pizza crusts.

10. Red Potatoes: A large (369-gram) cooked red potato offers 61 milligrams of choline (about 11% DV). Incorporating them into dishes like red potato salad with beans can further boost choline intake from both ingredients.

11. Wheat Germ: One ounce (approximately 30 grams) of wheat germ contains 54 milligrams of choline (about 10% DV). It also provides protein, fiber, magnesium, zinc, and selenium. Wheat germ is highly versatile, serving as a binding agent in meatballs, a coating for fried foods, or an addition to baked goods, smoothies, and yogurt.

12. Black Beans: A cup (172 grams) of cooked black beans contains 56 milligrams of choline (10% DV). They are also a source of plant protein, fiber, magnesium, iron, zinc, copper, and folic acid. Canned black beans are convenient for soups, stews, salads, and quesadillas, though it's advisable to check nutrition labels for sodium content.

13. Shiitake Mushrooms: Mushrooms vary in their choline content. A cup (145 grams) of cooked shiitake mushrooms contains 53 milligrams of choline (10% DV), which is more than what white mushrooms typically provide.

14. Artichokes: One large (162-gram) artichoke provides 56 milligrams of choline (10% DV). Artichokes are commonly stuffed and cooked, roasted, puréed, or added to salads, soups, and stews. Given their specific harvest seasons (August, May, October, November, and March), canned artichokes are a viable alternative when fresh ones are unavailable.

15. Milk: A cup (224 grams) of milk contains 43 milligrams of choline (about 8% DV) and also meets 23% of daily calcium needs. Interestingly, while cow's milk contains less choline, whey protein powder derived from milk is a rich source, with three scoops providing 194 milligrams of choline (35% DV) along with 50 grams of protein.

16. Nuts and Nut Butter: Nuts contribute smaller but still beneficial amounts of choline. An ounce (28 grams) of almonds or 2 tablespoons (32 grams) of almond butter each contains about 15 milligrams of choline (about 3% DV). Mixed nuts are a convenient snack, but choosing unsalted varieties is recommended.

17. Seeds: Similar to nuts, seeds contain some choline and can contribute to daily intake. An ounce (28 grams) of pumpkin seeds, for instance, provides 18 milligrams of choline (a little over 3% DV). Seeds like flaxseed, sunflower, sesame, and chia can be added to yogurt, smoothies, and baked goods.

18. Spices: Even common spices such as paprika, ground mustard, garlic powder, chili powder, and ground turmeric contain small amounts of choline, which can collectively add to a meal's total. A tablespoon of garlic powder contains approximately 7 milligrams, and a tablespoon of chili powder offers 5 milligrams.

In summary, choline is a fundamental nutrient involved in cell structure, metabolic processes, and crucial brain development. While most animal-based foods are excellent sources, a wide range of plant-based foods also contribute to choline intake. Choline deficiency is uncommon as most individuals can achieve adequate levels through a healthy and balanced diet, and intentionally incorporating choline-rich foods can further boost daily intake.