High Choline Foods – For Brain & Liver Health

Choline is an essential nutrient that supports memory, mood, and muscle control, and plays a vital role in liver function and fat metabolism. Many people—especially pregnant women and older adults—don’t get enough choline through their diet.

Here are some of the richest natural sources of choline to support your brain and liver health:

🍳 1. Eggs – Especially egg yolks
One large egg provides about 147 mg of choline — mostly in the yolk
Helps maintain brain cell structure, support fetal development, and prevent liver fat buildup

✅ Add whole eggs (yolks included!) to your meals 3–5 times per week
❌ Don’t rely on just egg whites — the yolk has all the choline

🐟 2. Salmon & Other Fatty Fish
A 3-ounce serving of salmon delivers around 56–75 mg of choline
Also rich in omega-3s, which work synergistically with choline for cognitive health

✅ Enjoy grilled, baked, or canned salmon weekly for a double brain boost
❌ Avoid deep-fried or heavily processed fish products

🥩 3. Beef Liver – One of the highest sources
A 3-ounce serving contains over 350 mg of choline — more than half the daily recommended amount
Also rich in vitamin B12 and iron, supporting nerve function and energy levels

✅ If you eat organ meats, liver is a powerful nutrient-dense choice
❌ Not suitable for daily consumption — rotate with plant and fish sources

🫘 4. Soybeans & Tofu
Cooked soybeans offer around 100 mg per cup, while tofu provides about 65 mg
Great plant-based option, especially for vegans and vegetarians

✅ Include soy-based foods regularly for sustained choline intake
❌ Check for non-GMO and organic labels if preferred

🥬 5. Broccoli & Cruciferous Vegetables
Broccoli delivers about 60 mg per cooked cup
Supports detoxification, liver protection, and may reduce inflammation

✅ Pair with healthy fats like olive oil for better absorption
❌ Don’t overcook — light steaming preserves nutrients best

💡 Bonus Tip:
Most adults need 425–550 mg of choline daily, but many fall short.
Combine animal and plant-based sources in your weekly meals to protect your brain, support liver health, and improve overall energy and metabolism.

✅ Real food first
❌ Supplements only if recommended by a doctor (excess choline can cause side effects like fishy body odor or low blood pressure)