Why you need it
Choline is part of phospholipids in cell membranes and is used to make acetylcholine — a neurotransmitter involved in memory and muscle control. It also helps the liver move fat out: without enough, fat can build up there.
The body makes a small amount of choline on its own, but it's not enough — you need to get it from food too.
Top food sources
One chicken egg provides about 150 mg of choline. It's also found in liver, beef, fish, chicken, soy products, and plant foods like broccoli, cauliflower, and legumes.