Diet also factors into an optimal cholinergic system.
Choline is the major dietary precursor to acetylcholine, and
changes in plasma levels of choline lead to changes in brain
levels of the precursors for this neurotransmitter.^13 Choline
is also a key component of cell membranes, which is where
the body stockpiles it for later use. It’s found in abundant
quantities in seafood and poultry, but eggs may be the best
source, with one large egg containing about 125 milligrams
of choline in its yolk. Unfortunately, average choline intake
in the United States is far below the adequate level, set at
550 milligrams per day for men and 425 milligrams per day
for women (higher for those who are pregnant or
breastfeeding) by the National Academy of Medicine.^14 Ten
percent or fewer had choline intakes at or above these
levels.^15
Top Choline Foods
Eggs (eat your yolks!)
Beef liver
Shrimp
Scallops
Beef
Chicken
Fish
Brussels sprouts
Broccoli
Spinach(Vegans and vegetarians: you’d need to eat two full cups