It’s scary to think that what’s being called “healthy eating” and “responsible eating” by many may actually be damaging your brain and body…but that’s exactly what some scientists are worried is happening. Take a look…

Nutritionists and doctors are worried that people moving to plant-based and vegan diets in an effort to “save the planet” or “eat healthier” are at risk for a serious nutrient deficiency.

One doctor writing this month in BMJ Nutrition, Prevention, and Health, a journal for medical practitioners, warns that the way we’re starting to eat might be causing a potential “crisis.”

Here’s what’s happening:

More and more people are moving away from eating foods like:

• Meat

• Eggs

• Milk

And these foods are primary sources of the essential nutrient choline.

According to Dr. Emma Derbyshire, “the majority of Europeans, American, Canadian and Australian populations are not meeting choline AI recommendations.” As a result, we’re at the beginning of a choline “crisis.”

Are you getting enough choline in your diet?

Choline is a nutrient that’s required for…

• Brain function

• Mood

• Memory

• Liver function

• Muscle Control

• Lipid metabolism (that’s fat break down)

• And more

If you don’t get enough choline, many of the most important functions in your body do not work properly.

One of the biggest impacts is on neurocognitive function—things like mood and memory. But choline deficiency can also alter your metabolism’s ability to break down fat.

Why do you need to get choline in your diet?

There are some nutrients your body cannot produce on its own, but are still considered “essential.”

Some of these nutrients you’ve heard of—like omega-3 fatty acids. Other essential nutrients are easily ignored—like choline.

The simple reality is, your body cannot make its own choline…you have it get it from food.

Check out these food sources of choline (DV indicates recommended “Daily Value):

• Beef liver, pan fried (3 oz) – 356 mg (65% DV)

• Hard Boiled Egg (1 large) – 147 mg (27% DV)

• Lean Top Round Beef, braised (3oz) – 117 mg (21% DV)

• Soybeans (1/2 cup) – 107 mg (19% DV)

• 93% Lean Ground Beef (3oz) – 72 mg (13% DV)

• Chicken Breast (3oz) – 72 mg (13% DV)

• Fish, Cod (3oz) – 71 mg (13% DV)

• Shiitake Mushrooms (1/2 cup) – 58 mg (11% DV)

• Red Potatoes, Skin On (1 large potato) – 57mg (10% DV)

• Milk, 1% Fat (1 cup) – 43 mg (8% DV)

• Broccoli (1/2 cup) – 31 mg (6% DV)

• Snap Peas (1/2 cup) – 8 mg (1% DV)

• Carrots (1/2 cup) – 6 mg (1% DV)

• Apples w/ Skin (1/2 cup) – 2 mg (0% DV)

According to the U.S. Food and Drug Administration, the Daily Value (DV) for choline is 550 mg for adults and children over age 4.
As you can see…

Foods like liver, eggs, chicken and beef have some of the highest levels of choline. While foods like carrots, apples, and snap peas are not amazing sources.

What can you do?

If you’re eating meat and eggs regularly, there’s likely no need to worry.

You only need to worry if you’re following the current trend of plant-based or vegan eating.

If you’re trying to stay away from meat and eggs, the one food you can eat more of is soybeans.

The trouble is, soy is high in sugars called FODMAPs—Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polynols. Here’s an article where I talk about why you might want to avoid high FODMAP foods.

Soy also has compounds called phytoestrogens that imitate estrogen within the body. So if you’re going to eat soy to get choline, make sure you give this article a quick read.