What choline does
Choline is needed for cell membranes, to make acetylcholine — a messenger for muscle control and memory — and to transport fat out of the liver. It’s especially important in pregnancy for the baby’s brain development.
How much
Adults need roughly 400–550 mg a day. Your body makes some, but not enough.
Plant sources
Soybeans and edamame, tofu, chickpeas, lentils and beans, quinoa, broccoli, Brussels sprouts, mushrooms and peanuts.
How many portions of each food would cover a day's Choline?
Tips
Soy foods and legumes every day go a long way. If you’re pregnant, ask whether your prenatal supplement contains choline.