Natural Foods Containing Acetylcholine
Acetylcholine is an essential neurotransmitter in your brain responsible for memory, thought, concentration and focus. A deficiency may lead to a decline in memory and cognitive function. You obtain acetylcholine by consuming dietary sources of choline, which is converted to the neurotransmitter in your body. Adult women need at least 425 milligrams of choline per day and men need at least 550 milligrams of choline per day to maintain adequate acetylcholine levels, according to the Institute of Medicine.
Eggs are an all natural source of dietary choline, the precursor to acetylcholine. One large egg contains 147 milligrams of the nutrient, which is 27 percent of the amount men need daily and 35 percent of the amount women need each day. More than 90 percent of the choline in eggs is found in the yolk. This means that eating more yolks is an excellent way to boost your choline intake. However, egg yolks also contain a significant amount of cholesterol, which can be detrimental to your heart health.
Various animal proteins are other natural foods containing choline. Organ meats, such as kidney, liver, heart and tongue, are the richest animal sources of choline. Eating 100 grams of beef liver gives you 425 milligrams of choline. A serving of chicken liver has roughly 290 milligrams of the nutrient. If you don't enjoy organ meats, other cuts provide choline as well. A 3-ounce portion of beef round provides 115 milligrams. Three ounces of lamb has 100 milligrams. A serving of chicken breast or ham has 99 milligrams in 3 ounces, while 3 ounces of pork loin contains 96 milligrams.
Many seafood items provide a natural source of choline as well. Eating 1 ounce of caviar gives you 139 milligrams. A 3-ounce portion of shrimp contains 115 milligrams of choline. Eating 3 ounces of oysters provides 110 milligrams. Salmon has 96 milligrams of choline in 3 ounces. Scallops, clams, herring, mackerel and haddock all contain to 78 to 94 milligrams of choline per serving.
Consuming dairy products is another natural way to get small amounts of choline in your diet. Drinking 1 cup of milk gives you 43 milligrams of choline. A cup of cottage cheese supplies you with 40 milligrams. A 6-ounce serving of yogurt provides 28 milligrams. Cheeses, such as Swiss and cheddar, contain roughly 10 milligrams of choline per ounce. Choosing nonfat or reduced-fat dairy products provides you with the most choline for the least number of calories.
Plant Source of Choline
Soy products are another good source of naturally occurring choline. An ounce of roasted soybeans has 35 milligrams of the nutrient, while 1 ounce of tofu contains 30 milligrams. Nuts and seeds contain varying levels of the nutrient as well. Eating 2 tablespoons of peanut butter or 1 ounce of peanuts gives you 16 to 20 milligrams of choline. An ounce of pistachios has 20 milligrams. Pumpkin seeds have 18 milligrams per ounce. Eating an ounce of cashews, sunflower seeds or almonds supplies you with 15 to 17 milligrams of the acetylcholine precursor.
Erica Kannall is a registered dietitian and certified health/fitness specialist with the American College of Sports Medicine. She has worked in clinical nutrition, community health, fitness, health coaching, counseling and food service. She holds a Bachelor of Science in clinical dietetics and nutrition from the University of Pittsburgh.