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BE🧠Choline is one of the most important nutrients for brain and nervous system development, but most women I see aren’t getting enough!
Needs increase significantly during pregnancy and breastfeeding:
🤰 Pregnancy: 450 mg/day
🤱 Breastfeeding: 550 mg/day
However, research supports intakes up to 930 mg/day and that’s really where I see my mamas thriving!
Choline supports:
🧠 Fetal brain development
🧬 Cell membrane formation
⚡ Neurotransmitter production (acetylcholine for memory + muscle function)
🫀 Healthy methylation pathways
🧽 Liver fat metabolism + bile flow
📌SAVE this list of My fave Choline-rich foods:
🥚 Eggs (1 large): 145 mg
🍖 Chicken liver (3 oz): 290 mg
🍖 Beef liver (3 oz): 350 mg
🐟 Salmon roe (1 oz): 240 mg
🥩 Beef (3 oz): 80–100 mg
🥓 Bacon (3 slices): 40 mg
🍗 Chicken (3 oz): 70 mg
🐟 Salmon (3 oz): 55 mg
🥦 Broccoli (1 cup): 60 mg
🥬 Brussels sprouts (1 cup): 60 mg
Just 2 eggs = 290 mg, covering a large portion of daily needs but honestly I don’t stop there…I’m often recommending 4 eggs daily if they sit well in pregnancy!
Drop an 🍳 if you’re blowing the AHA recommendation out of the water like I am
And Hi! I’m Becki Yoo, a mom of 3 and real food dietitian who uses food as medicine to help you heal from the root cause. I co-wrote a book called Naturally Nourished Kids last year and I’m obsessed with feeding kids real food and supporting women in preconception, pregnancy, postpartum and beyond!
Here you’ll find:
🧈 Real food inspiration and myth busting
👩🏼⚕️ Functional medicine information you can use to heal your body from the root cause
🔬 Labs and supplements I use in clinical practice
😂 Crunchy mom humor
🥑 Real food recipes to feed your family
#foodasmedicine #realfood #choline #pregnancynutrition #postpartumnutrition
@beckiyoord
