Vegan Diets Risk Insufficient Choline – A Critical Nutrient

As plant-based and vegan diets increase in popularity across the world, so do the studies in to areas of possible deficiencies for their followers. A recent study has highlighted the potential risk of choline deficiency as diets rich in animal products becomes fewer and fewer.
Choline is a water-soluble nutrient that is neither classified as a vitamin or a mineral, but is often grouped with the B-complex family. Until recently it was incorrectly thought that we could produce enough internally to meet our daily needs.

Choline Availability

Luckily Choline is contained in a wide variety of food groups with eggs, chicken, salmon ( recipe )  and brussels sprouts all containing good levels.
Deficiency can cause a host of health issues from reduction in metabolism and transport of lipids from the liver, muscle damage, methylation and down regulation of neurotransmitters.
Methylation is an extremely important function in our body, from correct and efficient signalling between cells and genes, to improved detoxification and cardiovascular health.

Muhdo Health Top Tips:

• Obtain your Choline from a variety of food sources. See list below
• Try and mix your Choline foods with foods high in Folate, B6 and B12.
• Adult males should aim for 500mg per day, with females aiming for 400mg

Top 5 Choline Foods:

• Eggs 1 medium 145.00mg
• Chicken 4oz 95.00mg
• Cod ( recipe ) 4oz 90.00mg
• Brussel Sprouts 1 cup 62.00mg
• Broccoli  1 cup 60.00mg
For methylation to function correctly Choline needs other key nutrients to aid in that process, for instance folate and vitamins B6 and B12 are all crucial.

Top 5 Folate Foods:

• Lentils 1 cup 355.00mcg
• Asparagus 1 cup 265.00mcg
• Spinach 1 cup 260.00mcg
• Broccoli 1 cup 165.00mcg
• Beets 1 cup 135.00mcg

Top 5 B6 Foods:

• Tuna 4oz 1.20mg
• Turkey 4oz 0.90mg
• Spinach 1 cup 0.45mg
• Cabbage 1 cup 0.35mg
• Bok Choy 1 cup 0.30mg

Top 5 B12 Foods:

• Sardines 3oz 8.00mcg
• Salmon ( recipe ) 4oz 5.00mcg
• Tuna 4oz 2.50mcg
• Cod 4oz 2.45mcg
• Scallops 4oz 2.40mcg

More about choline.