USE: Choline is an essential nutrient and the newest official member of the B vitamin family. The importance of choline in the diet begins before birth and extends throughout all stages of life. Choline is critical during fetal development, particularly during the development of the brain, where it can influence neural tube closure and lifelong memory and learning functions. It is helpful for cases of depression and anxiety, supports brain function and memory and aids fat metabolism.
SOURCE: Eggs are an excellent sources of choline. Just one large egg satisfies roughly one-quarter of the daily choline needs of an adult. Beef liver and chicken liver are also excellent sources of choline, however pregnant women should limit their intake of beef and chicken liver due to its high levels of vitamin A, which can be harmful to fetuses when consumed in excess. Lean beef, salmon and cauliflower contain enough choline to be considered good sources of choline, as are grains and legumes.
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