Choline rich food for Pregnant woman
Choline is an important nutrient that helps brain cells develop properly. Animal studies suggest that adequate choline during pregnancy has long-lasting effects on a baby's ability to learn and remember – and may even provide some resistance to mental illness and choline can help prevent certain birth defects. Women with diets low in choline have a four times greater risk of having babies with neural tube defects such as spina bifida. This increased risk has even been observed in women consuming other nutrients that protect against birth defects, such as folic acid.
The importance of choline goes beyond the time when women are pregnant as breast milk is rich in choline and maternal choline need is even higher during breastfeeding than it is during pregnancy. Pregnant women should take 450 mg of choline per day and Breastfeeding women 550 mg.
Here are few Choline rich food, which should added to your daily meals.
Eggs and Milk
One large egg contains about 120 mg of choline, according to the LPI, while 1 cup of skim milk contains 38 mg. Dried egg yolk is particularly high in choline, with nearly 1,400 mg in a 100-gram serving.
Fish and Seafood
Two types of fish contain a substantial amount of choline when consumed. Salmon has choline, and it is a fish that has omega-3 fatty acids, which lower cholesterol and promote a healthy heart. Atlantic cod also contains substantial levels of choline. Canned shrimp also contains choline, with 60mg per 3-oz. serving. Shrimp is a fatty seafood, and some people are allergic to it. People who are allergic to seafood should not eat shrimp products as a source of choline. A 3-oz. serving of fish, such as salmon, provides 56mg of choline.
Vegetables, Herbs and Spices
Some vegetables, herbs and spices are good sources of choline. One cup of cooked Brussels sprouts or broccoli both contain about 60 mg of choline. Dried celery flakes, sun-dried tomatoes, mustard seed, coriander leaf, dried parsley, dried coriander leaf, garlic or chili powder add choline to dishes along with flavor.
Another source of choline is chocolate. A 1.5-oz milk chocolate bar contains 20 mg of choline, while a 100-gram serving (about 4 oz.) of chocolate cake has nearly 130. Cocoa mix powder, with no sugar added, also provides over 115 mg of choline per 100 grams, which is about 30 mg for 2 tablespoons.
One cup of cauliflower contains 47.4 milligrams of choline. This makes the vegetable a "good" source of choline, per FDA guidelines. Cauliflower is one of the better plant sources of choline, ideal for vegans who do not eat food derived from animal sources. Vegans and vegetarians can also get choline from broccoli, wheat germ and nuts.
Liver is also a fatty food, but several animal products provide liver as a food source. The liver is the organ that processes several metabolic processes, so it also contains other nutrients essential for pregnant woman and the baby.. A 3-oz. serving liver provides 355mg of choline. Liver is the food product that gives patients the most amount of choline per serving.