Top Vegan Sources of Choline You Need to Include in Your Diet Now!

Recent media reports have raised concerns about the adequacy of choline intake in vegan diets, particularly for children. These reports, sometimes based on questionable sources, suggest that vegan nutrition is unhealthy due to a lack of choline. However, these claims misrepresent the available evidence. Leading nutritional authorities, like the British Dietetic Association, affirm that well-planned vegan diets can support healthy living for individuals of all ages, including children and pregnant women.

Understanding Choline

Choline is an essential nutrient that plays a crucial role in various bodily functions, including:

Cell Membrane Integrity: Choline is needed to synthesize phosphatidylcholine and sphingomyelin, two major phospholipids vital for cell membranes. Therefore, all plant and animal cells need choline to preserve their structural integrity.
Neurotransmission: Choline is a precursor to acetylcholine, a neurotransmitter essential for memory, mood, muscle control, and other brain and nervous system functions.
Methyl Group Donation: Choline acts as a source of methyl groups, which are necessary for many steps in metabolism.
Brain Health: Choline is essential for memory, mood, and muscle control.

The body can produce choline in the liver, but not in sufficient amounts to meet human needs. Therefore, dietary intake is crucial.

Choline Requirements

Choline requirements vary based on age, sex, and life stage. The Food and Nutrition Board (FNB) of the Institute of Medicine has established Adequate Intakes (AIs) for choline, as insufficient data exists to determine an Estimated Average Requirement (EAR). The AI is based on the prevention of liver damage, as measured by serum alanine aminotransferase levels.

Adult men: 550 mg/day
Adult women: 425 mg/day
Pregnant women: 450 mg/day
Breastfeeding women: 550 mg/day

It's important to note that the amount of choline individuals need is influenced by the amount of methionine, betaine, and folate in the diet; gender; pregnancy; lactation; stage of development; ability to produce choline endogenously; and genetic mutations that affect choline needs.

Addressing Concerns About Vegan Diets and Choline

The concern that vegan diets lack sufficient choline is largely unfounded. While animal products like meat, poultry, fish, dairy products, and eggs are often cited as the richest sources of choline, many plant-based foods contain choline as well. It's also important to consider that consuming dietary choline from animal products can actually lead to health problems. The New England Journal of Medicine published a study looking at egg consumption and found that TMAO, a byproduct of dietary choline, can lead to greater risk for heart attack, stroke, and death. A study in the journal Circulation also linked choline to increased risk of heart disease.

The key to obtaining adequate choline on a vegan diet is to consume a balanced and varied diet rich in minimally processed plant foods. As Heather Russell, a registered dietitian working for The Vegan Society, stated, "You do not need to take a choline supplement when you switch to totally plant-based nutrition if you eat a balanced and varied diet containing plenty of minimally processed plant foods."

Excellent Vegan Sources of Choline

Instead of animal products, choose fruits, vegetables, grains, and beans, which are plentiful in choline. The National Institutes of Health states that certain vegetables and beans are a “rich source” of choline, with grains, nuts, and seeds being reliable sources in general.

Here are some excellent vegan sources of choline:

Soybeans: Soybeans are a particularly rich source of plant-based choline. One cup (93 grams) of roasted soybeans contains 214 mg of choline, which is 39% of the Daily Value (DV). Soybeans are also a good source of plant-based protein, fiber, manganese, magnesium, zinc, and folate. Enjoy roasted soybeans or edamame to increase your choline intake. Tofu and other soy-based products, including soymilk, contain choline. According to Vegan Health, one cup of soymilk contains around 57 milligrams of the compound.
Wheat Germ: Wheat germ is a concentrated source of fiber and is packed with important nutrients like vitamin E, manganese, magnesium, zinc, and choline. Just 3 ounces (84 grams) of toasted wheat germ packs 153 mg of choline, or 28% of the DV. Add wheat germ to oatmeal, yogurt, or smoothies to give your meals and snacks a boost of choline and filling fiber.
Shiitake Mushrooms: One cup (145 grams) of cooked shiitake mushrooms provides 116 mg of choline, or 21% of your daily needs. Shiitake mushrooms are also rich in nutrients like vitamin B5, selenium, and copper, and research suggests that consuming them may benefit your immune health.
Lima Beans: Interestingly, studies suggest that immature lima beans are one of the best sources of choline for those following vegan diets. A 1-cup (170-gram) serving of cooked immature lima beans contains 75 mg of choline, which covers 14% of your daily needs.
Cruciferous Vegetables: Certain cruciferous vegetables like cauliflower, broccoli, and Brussels sprouts contain choline. One cup (160 grams) of cooked cauliflower packs 72 mg, or 13% of your daily choline needs, while the same amount of cooked Brussels sprouts and broccoli each provide about 31 mg and 30 mg respectively, or approximately 5% of your daily needs.
Red Potatoes: One large (299-gram) red potato contains 57 mg of choline, which fulfills 10% of your daily needs for this nutrient.
Kidney Beans: One cup (177 grams) of cooked kidney beans provides 54 mg of the nutrient, which equates to 10% of the DV.
Quinoa: One cup (185 grams) of cooked quinoa has 43 mg of the nutrient, or 8% of the RDI.
Almonds: Eating 1 ounce (28 grams) of almonds provides your body about 15 mg of the nutrient, which covers 2.5% of your daily needs.
Peanut butter: Two tablespoons of peanut butter contain around 11 milligrams of choline.
Pinto beans: Pinto beans are a particularly good source of choline.
Mushrooms: As well as being a source of fiber, protein, and B vitamins, mushrooms also contain choline.

Strategies for Vegans to Ensure Adequate Choline Intake

Prioritize Choline-Rich Foods: Focus on incorporating the vegan sources of choline listed above into your daily meals.
Variety is Key: Consume a wide variety of plant-based foods to ensure you're obtaining a range of nutrients, including choline.
Consider Fortified Foods: Some plant-based products are fortified with choline. Check food labels to identify these options.
Monitor Intake During Pregnancy and Lactation: Choline needs increase significantly during pregnancy and breastfeeding. Pregnant or breastfeeding individuals should pay close attention to their choline intake and consider a high-quality prenatal supplement if necessary.
Consult a Dietitian: If you have concerns about meeting your choline needs on a vegan diet, consult with a registered dietitian who specializes in plant-based nutrition. They can help you create a personalized meal plan to ensure adequate intake.

Choline Supplements: A Vegan Option

Since plant-based diet sources of choline are typically very low in choline, it makes it difficult to achieve an adequate intake through diet alone. Vegetarian sources of choline are easily obtained from milk and eggs, but choline supplements for vegans is an effective way to ensure adequate intake, especially if you don't like the plant-based choline sources listed above. When looking for the best choline supplement, don't just look for choline by itself.

Read also: Can Choline Help You Lose Weight?

Potential Health Benefits of Adequate Choline Intake

Research suggests that consuming enough choline can provide several health benefits:

Improved Brain Function and Memory: Studies have shown that choline supplementation can improve short- and long-term verbal memory in adults.
Potential Treatment for Mental Health Conditions: Choline may potentially help treat people suffering from mental health conditions, including bipolar disorder, although more research is needed.
Reduced Risk of Breast Cancer: Consuming adequate amounts of choline could reduce the risk of breast cancer.
Reduced Risk of Neural Tube Defects: Adequate choline intake may reduce the risk of neural tube defects in babies.

Potential Risks of Excessive Choline Intake

High intakes of choline are associated with a fishy body odor, vomiting, excessive sweating and salivation, hypotension, and liver toxicity. The FNB has established Tolerable Upper Intake Levels (ULs) for choline from food and supplements based on the amounts of choline that are associated with hypotension and fishy body odor.

Choline and Cardiovascular Health: A Complex Relationship

Some research suggests that choline might protect cardiovascular health by reducing blood pressure, altering lipid profiles, and reducing levels of plasma homocysteine. However, other research suggests that higher dietary choline might increase cardiovascular disease risk because some choline and other dietary ingredients, such as carnitine, are converted to trimethylamine (TMA) by intestinal bacteria. Despite the hypothesis that choline might affect heart health, several large observational studies have found no significant associations between choline intakes and cardiovascular or peripheral artery disease risk. More research is needed to fully understand the relationship between choline and cardiovascular health.

Choline Deficiency: What Happens When You Don't Get Enough?

Choline deficiency can cause muscle damage, liver damage, and nonalcoholic fatty liver disease (NAFLD or hepatosteatosis). Approximately 90%-95% of pregnant women consume less choline than the AI. Prenatal dietary supplements typically contain little if any choline. Some evidence indicates that lower plasma or serum choline levels are associated with an increased risk of neural tube defects.

Read also: Understanding Choline's Role

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