Nutrient Information: Choline, total
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Nutrient Information
| Nutrient Key Information | |||
| Nutrient Name: | Choline, total | ||
| Nutrient Category: | Vitamins and Other Components | ||
| Measuring Unit: | mg | ||
| Nutrient Summary: | Choline is an organic, water-soluble compound. It is neither a vitamin nor a mineral. Brain and nervous system need Choline to regulate memory, mood, muscle control, and other functions. It is also required for the structural integrity of cell membranes. | ||
| Nutrient Function: |
Choline involve cholinergic neurotransmission, it accelerates the synthesis and release of acetylcholine. Acetylcholine is an important neurotransmitter involved in memory, mood, muscle control, and other brain and nervous system functions. So Choline is important for: • Brain development • Cognitive function (such as verbal and visual memory) • Muscle movement • Nerve function • Cell signaling in the body Choline is also a precursor for the synthesis of phospholipids for intracellular signaling and hepatic export of very low density lipoproteins, so it is important for: • Cell membranes • Lipid (fat) transport and metabolism • Liver function • Normal metabolism • Modulating gene expression Choline is often grouped with the B-vitamins due to its similar functions in the body. |
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Food Sources
• Egg yolks
• Liver, such as beef liver and chicken liver
• Shellfish and fish, such as shrimp, oyster, salmon, and herring
• Meats, such as beef, pork, turkey drumstick, and chicken breast
• Nuts and seeds, such as pistachio, pumpkin seeds, almonds, peanuts
• Vegetables, such as shiitake mushrooms, brussels sprouts, broccoli, cauliflower, asparagus
• Beans, peas, and soy foods
• Milk, cheese
Lecithin: a common food additive used as an emulsifying agent in processed foods, can be added choline (phosphatidylcholine) in the diet. There is also Lecithin supplements available.
Note: human body can produce small amount of choline endogenously in the liver, but not sufficient to meet human needs.
• Liver, such as beef liver and chicken liver
• Shellfish and fish, such as shrimp, oyster, salmon, and herring
• Meats, such as beef, pork, turkey drumstick, and chicken breast
• Nuts and seeds, such as pistachio, pumpkin seeds, almonds, peanuts
• Vegetables, such as shiitake mushrooms, brussels sprouts, broccoli, cauliflower, asparagus
• Beans, peas, and soy foods
• Milk, cheese
Lecithin: a common food additive used as an emulsifying agent in processed foods, can be added choline (phosphatidylcholine) in the diet. There is also Lecithin supplements available.
Note: human body can produce small amount of choline endogenously in the liver, but not sufficient to meet human needs.
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Sample Foods High in: Choline, total |
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| Food Description | Nutrient Amount1 | Daily Value%2 | |
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Beef, variety meats and by-products, liver, cooked, braised
Category: Beef Products
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426 mg | 77.45% |
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Eggs, Grade A, Large, egg whole
Category: Dairy and Egg Products
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335 mg | 60.91% |
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Crustaceans, shrimp, mixed species, cooked, moist heat (may contain additives to retain moisture)
Category: Finfish and Shellfish Products
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135.4 mg | 24.62% |
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Beef, round, bottom round, steak, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, braised
Category: Beef Products
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124.8 mg | 22.69% |
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Turkey, retail parts, drumstick, meat and skin, cooked, roasted
Category: Poultry Products
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113.9 mg | 20.71% |
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Pork, shoulder, petite tender, boneless, separable lean and fat, cooked, broiled
Category: Pork Products
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111.9 mg | 20.35% |
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Fish, salmon, pink, cooked, dry heat
Category: Finfish and Shellfish Products
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113.4 mg | 20.62% |
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Mushrooms, shiitake, cooked, with salt
Category: Vegetables and Vegetable Products
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80 mg | 14.55% |
1 Nutrient amount is in 100 gram food
2 Use FDA 2000 calorie diet as Daily Value reference
2 Use FDA 2000 calorie diet as Daily Value reference
| Additional Nutrient Information | |
| Nutrient Summary | Choline is an organic, water-soluble compound. It is neither a vitamin nor a mineral. Brain and nervous system need Choline to regulate memory, mood, muscle control, and other functions. It is also required for the structural integrity of cell membranes. |
| Deficiency Health Effects |
There is few data exist on the effects or symptoms of inadequate dietary intake in healthy people. One study artificially induced choline deficiency in healthy men and found liver damage occurred. Low intakes of choline may develop nonalcoholic fatty liver disease (NAFLD) which impair proper liver function. Most of people in the United States intake less than the recommended amounts of choline. People who are more likely have inadequate choline status include: • Pregnant women • People with certain genetic alterations which impact metabolism of choline • Patients requiring total parenteral nutrition, such as being fed intravenously |
| Effects if Above Upper Limit |
Excessive intake of choline may cause: • Fishy body odor • Heavy sweating and salivation • Hypotension (low blood pressure) • Hepatotoxicity (liver damage) |
| External References |
Learn more at: • The National Academies of Science, Engineering, Medicine publication: Dietary Reference Intakes • NIH (National Institutes of Health) Article: Choline for Consumers • NIH (National Institutes of Health) Article: Choline for Professionals |
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| Daily Value Age Group | Recommended Daily Values | Daily Value Upper Limits |
| Toddler 1 to 3 years old: | 200 mg | 1,000 mg |
| Child 4 to 8 years old: | 250 mg | 1,000 mg |
| Male 9 to 13 years old: | 375 mg | 2,000 mg |
| Male 14 to 18 years old: | 550 mg | 3,000 mg |
| Male 19 to 30 years old: | 550 mg | 3,500 mg |
| Male 31 to 50 years old: | 550 mg | 3,500 mg |
| Male 51 to 70 years old: | 550 mg | 3,500 mg |
| Male Senior 71 or older: | 550 mg | 3,500 mg |
| Female 9 to 13 years old: | 375 mg | 2,000 mg |
| Female 14 to 18 years old: | 400 mg | 2,000 mg |
| Female 19 to 30 years old: | 425 mg | 3,500 mg |
| Female 31 to 50 years old: | 425 mg | 3,500 mg |
| Female 51 to 70 years old: | 425 mg | 3,500 mg |
| Female Senior 71 or older: | 425 mg | 3,500 mg |
| Female Pregnancy (>18): | 450 mg | 3,500 mg |
| Female Lactation (>18): | 550 mg | 3,500 mg |
| FDA (Based on 2000 calorie daily diet): | 550 mg |
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The nutrient Dietary Reference Intakes and nutrition facts is from Institute of Medicine of National Academies 2006. Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: The National Academies Press. https://doi.org/10.17226/11537 |
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Nutrition facts knowledge are based on U.S. FOOD & DRUG Administration Nutrition Education Resources & Materials. https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/ |
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Nutrition facts knowledge are based on National Institutes of Health Dietary Supplement Fact Sheets. https://ods.od.nih.gov/factsheets/list-all |
| Disclaimer | The nutrient information provided here should not take the place of medical advice. We encourage you to talk to your healthcare providers (such as your doctor) about your dietary requirements which are best for your overall health. We also recommend you to read organization or professional reference documents or articles mentioned, but not limited to, in this page. Any mentions and reference links in this page don't represent our endorsement of their services and advice. |