Choline?

[ForwardConcern]

I've been paying close attention to my nutrition levels this week anx the only thing I have been short on is Choline. From what I've read on it it sounds very important regardinguscle tissue and development. Does anyone know a good source or supplement of it?

 

- Stacy

[awaken375]

http://en.wikipedia.org/wiki/Choline_deficiency

 

plant foods Choline (mg)

A tablespoon (8 g) soy lecithin 250

A pound (454 grams) of cauliflower 177

A cup of wheat germ 202

Two cups (0.47 liters) firm tofu 142

A pound of spinach 113

Two cups of cooked kidney beans 108

A cup of uncooked quinoa 119

A cup of uncooked amaranth 135

A grapefruit 19

3 cups (710 cc) cooked brown rice 54

A cup (146 g) of peanuts 77

A cup (143 g) of almonds 74

 

i took the liberty to omit the animal products previously in this list

 

also found this:

http://veganhealth.org/articles/choline

 

http://www.vegetarianvitamins.com/store/catalog/Choline-124.html

$8 for 100 days worth

[vegimator]

Things like vegan margarine or other products using emulsifiers tend to use soy lecithin. That's an easy way to get a big portion of choline.

[multipass]

Sometimes I use aplha-GPC or choline-cdp. Both are quality sources.

[Dragana]

Soy lecithin is the easiest and the most available way of getting your choline level up.