Choline is an essential nutrient that is neither a vitamin, nor a mineral. But it’s no mystery that choline is key to good health, especially during pregnancy and when breastfeeding!
Choline plays a role in heart and brain health and function and making cell membranes. During pregnancy, choline is using for making the placenta, as well as the neural tube, spinal cord, and brain. It is as important as folic acid in preventing birth defects.
The recommended daily intake of choline for adult women is about 425 mg/day, but during pregnancy that goes up to 450 mg, and during lactation up to 550 mg/day.
It’s easy to get enough from a couple eggs (2 large eggs over about 300 mg of choline!), a 3-ounce piece of chicken or fish with a cup of broccoli and some brown rice (another 125 mg).
Unfortunately, not all prenatals contain choline. And not everyone gets enough naturally through their diet. Vegans are especially at risk for low choline. Another high risk situation is with severe morning sickness, when appetite and intake might be low.
Click here to see a free resource on choline, including examples of choline in diet, and a sample 1-day menu for vegans in pregnancy to meet their choline needs.
OKAY TO EAT 