Choline is an essential nutrient when it comes to preconception, pregnancy and the postpartum stage that most women are not getting enough of.
When we think of a prenatal vitamin, folic acid is usually the first nutrient that comes to mind. But did you know that choline is just as important to prevent neural tube defects and support brain development?
In the body, choline supports the liver, helps with metabolism, the nervous system and brain function. It has a role in our hormones, improving egg quality and sperm motility, helps with placental function and can be protective for maternal health as well by preventing preeclampsia!
We produce small amounts of choline in the body, but not enough for optimal levels during all the prenatal stages, and it’s not easy to find a prenatal multi with the right amounts or even included at all. This is why it’s so important to get the foundations before trying to conceive so you can start boosting those nutrient stores. At least 450 mg of Choline per day is recommended for pregnancy (although research is showing double this amount gives the most benefits) and this increases to 550 mg while breastfeeding to continue nourishing a child’s developing brain.
Luckily choline is found in many animal and plant-based sources so it’s easy to incorporate it into your day!
Animal Sources: Eggs (always include the yolk!), meat, poultry, fish, dairy, and liver.
For some, the idea of eating liver might be enough to bring on that morning sickness but it can be a rich source of vitamins and minerals to support fertility and pregnancy. If you’re feeling adventurous, there are ways to get it into your diet where you won’t even notice it! Think meatballs, pasta sauces, burgers, shepherds pie…basically anywhere you would have ground meat, liver is easy to slip in. Be sure to choose organic for this one!
Plant-based sources: Beans and legumes, shiitake mushrooms, soybeans, cruciferous vegetables like broccoli and cauliflower, quinoa, red potatoes.
Choline-rich meal ideas:
- Quinoa breakfast bowl with cauliflower, shiitake mushrooms, egg or tofu scramble.
- Black bean and kidney bean chili with grass-fed ground beef and liver. (Find my recipe for an easy weeknight chili here! Sub some of the ground beef for liver for a boost of choline)
- Cottage cheese on toast with berries and hemp hearts.
- Chicken or tofu stir-fry with broccoli, mushrooms and your other favourite veggies.
- Hearty lentil soup with cauliflower and kale
- Snack box with hard boiled eggs, hummus, veggies for dipping.
Supporting healthy choline levels can be as simple as making a few dietary changes and personalized supplement support. As a holistic nutritionist, I’m here to support you in making meaningful changes to your diet and lifestyle on your prenatal journey. Let’s make it a little easier and a lot more nourishing!
Looking for more support? Book a free 15 minute call so we can talk about how I can help you feel your best!
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