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Why Choline Matters in Pregnancy
Choline is essential in pregnancy for:
Brain Development: Aids fetal brain growth, supporting memory and attention.
Birth Defects Prevention: Reduces neural tube defects and supports spinal health.
Placenta Health: Ensures nutrient and oxygen flow to the fetus.
Gene Expression: Influences fetal gene expression, affecting stress response and cognition.
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Recommended Daily Choline Intake
Non-pregnant women: 425 mg
- Pregnant women: 450 mg
- Breastfeeding women: 550 mg
Most pregnant women don’t meet this, with average intake around 319 mg/day.
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Food Sources of Choline
Animal sources: Eggs (147 mg/egg), beef liver (356 mg/serving), chicken, salmon.
Plant sources: Soybeans (53 mg/serving), broccoli (51 mg), quinoa, shiitake mushrooms.
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Choline Supplements
Prenatal vitamins may lack choline. Supplementation is often recommended, especially for those on plant-based diets—consult a healthcare provider for guidance.
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Long-Term Benefits of Choline
Adequate choline supports:
- Cognitive Health: Boosts memory and attention into childhood.
- Mental Health: May reduce risks of some mental health issues in children.
Ensuring enough choline benefits both mother and child throughout pregnancy and beyond.
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CURATOR'S NOTE
Choline is an essential nutrient that often goes unnoticed in prenatal care, yet it plays a vital role in pregnancy.
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