You Probably Need More of This Essential Nutrient — Here's How to Get It

If you love eggs, you're in luck because they are the number one food source of choline. In fact, a recent study showed that if pregnant women add just one egg per day to their diet, the number of women meeting their daily need would jump from 10 percent to more than 50 percent.

One large egg (with the yolk) packs almost 150 mg of choline. Just a few of these nutrient-packed gems will get you almost all the way to your daily goal. If you usually stick to effortless cereal for breakfast, try a few of these quick and easy egg recipes.

Eating asparagus is a great (and vegan-friendly) way to meet your choline needs. Eight spears of asparagus will give you over 30 mg, and, we're just saying, you can even put it on pizza.

Add broccoli to the list of choline-rich veggies. A cup of broccoli (c'mon, a cup isn't that much) provides over 60 mg of choline. Here are a few of our favorite recipes if you need a little inspiration.

Depending on the cut (ground, steak, etc.), beef can have over 100 mg of choline in a typical three-ounce serving. Who says burgers aren't healthy?

When it comes to seafood, salmon is about as healthy as it gets. Salmon is at the top of the list for omega-3 fats, protein, B vitamins, and, yes, choline. A three-ounce salmon filet provides over 150 mg of choline.

Pair it up with asparagus in this easy-to-prepare sheet pan supper, and you'll be well on your way to hitting your daily recommended total.

We all know we should be eating more greens, and here is just one more reason. Collards, Swiss chard, and spinach can pack as much as 60 mg of choline per cup. If you get tired of salad, throw a little spinach in your smoothie.

If you are a fan of oysters, you'll be happy to hear that just a few oysters contain almost 20 mg of choline. Still not sure how to pry an oyster open? Check out these tips for choosing and shucking them.

Rounding out our list of choline-packed foods is mushrooms. One cup of cooked shiitake mushrooms gives you over 100 mg of choline. This egg dish with mushrooms, sun-dried tomatoes, and goat cheese looks like a good place to start.