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Choline: The Supernutrient in Eggs You Didn’t Know About

Choline: The Supernutrient in Eggs You Didn’t Know About

| MegaFood |

Here’s the real reason to eat eggs. Yes, they have protein, but it pales in comparison to the power of choline. Your liver and brain function will thank you.

Now you can feel even better about the delicious protein-rich eggs you had for breakfast. Not only do eggs pack protein (6 grams per one large egg) and vitamin D, they’re also a great source of choline.

What Is Choline?

Choline is a member of the B vitamin family (though not the immediate family–more like a cousin!). Never heard of it? You’re not alone. Even though the Institute of Medicine identified choline as an essential nutrient in 1998, an estimated 90 percent of Americans fail to meet adequate intake for choline. This is troubling, because choline is necessary for the structural integrity of our cells, the proper functioning of the liver, heart health, and perhaps most notably, has a vital role in our cognitive health.

According to Doctor Tieraona Low Dog, MegaFood Partner and author of Fortify Your Life, choline is “part of the brains messaging system and is critical for the production of neurotransmitters, such as acetylcholine, that play a key role in memory, cognition, and muscle control.” For this reason, choline is especially critical during pregnancy and breastfeeding, where it is involved, like folate, in preventing certain birth defects and supporting brain and cognitive development.

Choline is involved in transporting fat and cholesterol away from the liver to tissues that need them. When choline levels are critically low, fat can build up in the liver, impacting its ability to detoxify our bodies. Yikes!

How to Get More Choline in Your Diet

Ideally, you’d get between 425-550 mgs of choline daily. The highest sources of dietary choline are in organ meats, which are not traditional fare on most Americans’ tables, though one serving of beef liver provides 400mg. The next best source? The humble egg. Just two hard-boiled eggs provide 250 to 300 mg of choline. And the yolk is the key! If you’re eating an egg-white omelet for breakfast, you’re missing out on the vital nourishment the yolk has to offer, including choline. Who’s up for a scramble?

Want to ensure you’re getting enough choline, especially if you stick to a plant-based diet? Look for a multivitamin, such as any of MegaFood’s Doctor-Formulated multis, that contain this important but often overlooked nutrient.

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