2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
The choline is an important nutrient needed for a wide range of functions in the human body - from cell maintenance to the creation of neurotransmitters.
Although a rare phenomenon, nedo enough choline affects the increase of liver enzymes and can cause liver disease, cardiovascular disease and even neurological disorders.
The health benefits of taking foods high in choline are: reduced risk of dementia, cardiovascular disease and cancer.
Part of the foods high in choline are: lean chicken, fish, lean pork, eggs, beef, shrimp, beans, skim milk, broccoli and green peas.
The recommended daily intake of choline for the elderly is 550 mg.
Keep reading and seeing The 10 foods with the highest choline content.
1. Tender chicken breasts
The content of choline in 100 g of chicken breast is 117 mg, or 21% of the recommended daily intake.
2. Salmon
The choline content in 100 g of salmon is 112.6 mg, or 20% of the recommended daily intake.
3. Tender pork chops
The content of choline in 100 g of tender pork chops is 89.9 mg, or 16% of the recommended daily intake.
4 eggs
The choline content in 100 g of eggs is 293.8 mg, or 53% of the recommended daily intake.
5. Beef steak
The choline content in 100 g of beef steak is 77.8 mg, or 14% of the recommended daily intake.
6. Shrimp
The choline content in 100 g of shrimp is 135.4 mg, or 25% of the recommended daily intake.
7. White beans
The content of choline in 100 g of white beans is 44.7 mg, or 8% of the recommended daily intake.
8. Skim milk
The content of choline in 100 g of skim milk is 16.4 mg, or 3% of the recommended daily intake.
9. Broccoli
The content of choline in 100 g of broccoli is 40.1 mg, or 7% of the recommended daily intake.
10. Green peas
The content of choline in 100 g of green peas is 29.7 mg, or 5% of the recommended daily intake.
The groups at risk of choline deficiency are:
- pregnant women;
- people with certain genetic changes;
- people in need of parenteral nutrition.
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