Choline is an essential nutrient necessary for a wide range of functions from cellular maintenance to creating neurotransmitters. A deficiency in choline often appears as an increase in liver enzymes, and can lead to liver disease, heart disease, and even neurological disorders.
Health benefits of adequate choline include a reduced risk of dementia, cardiovascular disease, and cancer.2 Some studies have shown an increased risk of colon cancer with choline supplements, but natural food sources like those listed below are safe and healthy.
A daily value (DV) has not been established for choline, however, the adequate intake (AI) for adult men is 550mg a day for men and 425mg/day for women. High choline foods include liver, eggs, cauliflower, mushrooms, dark leafy greens, shellfish, asparagus, brussels sprouts, bok choy, and fish. For more see the list of high choline foods by nutrient density and the extended list of choline rich foods.
Other mushrooms high in choline (%AI per cup sliced): Oyster (8%), Portabella (7%), Enoki (6%), Maitake (6%), White Button (4%), and Brown Italian (Crimini) (3%). Click to see complete nutrition facts.