Why Eating Choline-Rich Foods during Pregnancy could Boost Baby’s Brain
By: Qudsia Khan
Tags: Health, Healthy Eating, Healthy Lifestyle, Baby, Pregnancy

Why Eating Choline-Rich Foods during Pregnancy could Boost Baby’s Brain

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Have you ever heard the word “choline” before? Choline is a recently discovered essential nutrient, acknowledged by the Institute of Medicine and by the U.S. Food and Nutrition Board in 1998. It is an organic, water-soluble compound, similar to the vitamin B group. Your liver can only make small amounts of choline, so it is vital to obtain it through your regular diet. The body needs choline for several important factors including but not limited to healthy brain development, muscle movement, nerve function, hormonal balance, improvements in brain function, and metabolism maintenance. In pregnant women, it even helps to prevent neural tube defects in babies and could boost their cognitive skills.

Choline is extremely vital during pregnancy as a substrate for building cellular membranes. It serves to promote different functions in the fetus such as tissue expansion, and “can significantly increase your child’s brain function later in life” according to a new study by Cornell researchers. An interesting study done by Cornell researchers involved two groups of women, group A and group B. Both groups had identical diets during their last trimester, with one exception. Group A consumed 50% more choline per day than group B. The eating plan was strictly regulated by the researchers and neither group knew that they were taking the supplement. When infant response times were tested in babies at 4, 7, 10, and 13 months of age , the babies that scored the fastest response times were those from group A moms.

According to the National Institute of Health, “Approximately 90–95% of pregnant women consume less choline than what’s recommended,” which is approximately 450 mg per day. Let’s jump right into the rich in choline dietary sources that should be a part of your daily food menu for a healthy pregnancy. The following lists the food source along with the amount of choline found in in:

Beef liver: 1 slice (2.4 ounces or 68 grams) contains 290 mg.

1 slice (2.4 ounces or 68 grams) contains 290 mg. Chicken liver: 1 slice (2.4 ounces or 68 grams) contains 222 mg.

1 slice (2.4 ounces or 68 grams) contains 222 mg. Eggs: 1 large hard-boiled egg contains 147 mg.

1 large hard-boiled egg contains 147 mg. Fresh cod: 3 ounces (85 grams) contain 248 mg.

3 ounces (85 grams) contain 248 mg. Salmon: A 3.9-ounce (110-gram) fillet contains 62.7 mg.

A 3.9-ounce (110-gram) fillet contains 62.7 mg. Cauliflower: A 1/2 cup (118 ml) contains 24.2 mg.

A 1/2 cup (118 ml) contains 24.2 mg. Broccoli: A 1/2 cup (118 ml) contains 31.3 mg.

A 1/2 cup (118 ml) contains 31.3 mg. Soybean oil: 1 tablespoon (15 ml) contains 47.3 mg.

If you are not a big fan of liver, try boiled eggs for breakfast or snacks, or even as a part of your lunch meal. It’s interesting to note that a single egg supplies about 25–27% of your daily requirement, and two large eggs provide half. You know what would make a great lunch menu, eggs with Omega-3 rich salmon and creamy dill sauce. Mmmm, Mmmm, mouth-watering delicious!!

“But, despite the known cognitive benefits of choline, many pregnant women still consume less than the recommended amount, even though choline is vital during pregnancy”, according to Healthline. If you are expecting or know someone who is expecting, share this helpful information with them. If you have further questions, don’t be shy to talk to your health care professional.

From one mother to another, I wish all the pregnant mamas out there a safe, and healthy pregnancy. Eat well, exercise, and remember to get enough choline to power up those baby brain cells!