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

There's an underappreciated nutrient that deserves some major love (and a little room on your plate). Choline is needed for proper functioning of your cells, metabolism, nervous system, liver, and, for expectant moms, healthy fetal brain development and prevention of neural tube defects. The problem is, most Americans aren't getting nearly enough.

Never heard of choline? That could be because it is fairly new to the world of essential nutrients, first recognized by the Institute of Medicine in 1998, when adequate intake (AI) levels were established as follows:

• Men: 550 milligrams (mg) per day
• Women: 425 mg per day
• Pregnant women: 450 mg per day
• Lactating women: 550 mg/day
• Children: varies based on age

Now that you know what it is and why you need it, let's review the top 10 choline-rich foods (according to SELF Nutrition Database) that you should be putting in your cart and on your plate ASAP.

Related:

Here's Why Macronutrients Are an Important Part of a Healthy Diet