Phosphatidylcholine is a fat molecule that contains the essential nutrient choline. This choline-containing compound plays a role in nerve impulse transmission, fat metabolism, and maintaining the structure of cells. Most of the choline in foods is found in phosphatidylinecholine, according to the Linus Pauling Institute. The recommended amount of choline intake for adult males is 550 mg per day, while it is 425 mg per day for adult females.
Beef And Fish
Meat and fish are good sources of phosphatidylcholine, according to the Linus Pauling Institute. A 3 oz serving of beef liver contains 355 mg of choline, while 3 oz of cod contains 71 mg. Other meat and fish sources include beef cuts, salmon, and canned shrimp.
Milk And Eggs
Consuming milk products and eggs can help boost your intake of choline. One large egg can supply you with 126 mg of choline, while an 8 oz serving of skim milk offers 38 mg. The Linus Pauling Institute cautions that strict vegetarians or vegans who do not consume eggs or milk, in addition to other animal products, may be at risk of choline deficiency.
Other foods you consume may be a good source of choline. A one-cup serving of toasted wheat germ contains 172 mg of choline, according to the Linus Pauling Institute. A one cup serving of broccoli contains 62 mg of choline. Other good sources include Brussels sprouts, peanut butter and milk chocolate.
A List of Foods That Contain Choline
What Foods Provide Calcium D-Glucarate?
L-Lysine for Hair Growth
What Vitamins Help the Liver?
How to Cook Arroz Chaufa
Which Vitamins Can Help Reverse ...
Selenium & Silica
Zinc & Copper for Aging Skin
Fiber in Soybeans
Does Milk Thistle Lower Liver Enzymes?
Can You Change Skin Tone with Food?
How to Cook Moose Steaks
A Low-Cholesterol Diet Plan Menu
Asian Secret to Removing Cellulite
Is Zinc Good for Hair Growth?
How to Cook Tilapia With Orange Juice & ...
Nutritional Benefits of Butter Leaf ...
Can Supplements Reverse Gray Hair?
How Many Calories Is Wheat Toast?
How to Tell If a Pork Roast is Done
Jill Andrews began writing professionally for various online publications since 2009. Andrews holds a Bachelor of Science in biochemistry/nutrition from Memorial University in St.John's, Newfoundland. She also holds a Bachelor of Science in occupational therapy from Dalhousie University in Halifax, Nova Scotia.