There is also evidence that a choline-rich diet builds stronger bones, Natoli explains. This is particularly important in older adults, as everyone gradually loses muscle and bone mass as they get older, and if not addressed, weaker muscles and bones can impact your strength and balance over time.
Meanwhile, a higher intake of choline is also associated with a reduced risk of heart and liver disease.
How to get enough choline
Although your body produces some choline naturally, most of us don’t produce enough to meet the body’s requirements, so adding choline to your diet is super important.
Choline can be found in foods such as eggs, meat, fish and dairy, as well as some green vegetables, fruits and whole grains. However, eggs are the best, providing more than double the amount of choline per 100g than other choline-rich foods.
Adding more choline to your diet
Apart from whipping up boiled or scrambled eggs every day, Natoli says choline can be prepared in a number of ways. When it comes to quick and tasty dinners, it’s hard to go past a delicious leafy green salad topped with red meat or tuna. If you follow a vegetarian or vegan lifestyle tofu or lentils are a fantastic meat substitute, Natoli advises.
And if you’re short on time, an omelette filled with choline-rich veggies, such as mushrooms, broccoli and beans, served on wholegrain toast is also a winner.
“An omelette [filled with] vegetables is a great idea for breakfast to give you a good start,” Natoli advises.
Or try whipping up a veggie-packed frittata or a classic salmon patty for dinner (they make a yummy snack for the next day).
Sound delicious? Here’s a tasty frittata recipe from Australian Eggs.
Corn and broccoli slice
- 8 eggs
- 1/3 cup gluten free flour
- 1/3 cup milk
- 1 head broccoli
- 400g can of corn kernels
- 1 handful of fresh parsley or chives
- 1/2 cup grated cheese (optional)
- Preheat oven to 180C and grease a square baking dish with olive oil or butter
- Drain the corn kernels and set aside
- Chop the broccoli into very fine florets. Roughly chop the herbs.
- Mix together the corn, broccoli and herbs (plus the cheese if you’re using it) and spread evenly into the baking dish
- Whisk together the eggs, then whisk in the flour, milk and salt and pepper to taste
- Pour the egg mixture evenly over the rest of the ingredients. Bake in the oven for approximately 35 minutes.
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