Choline is a nutrient that is mostly known to be found in eggs. However, do forms of choline found in other foods like beef and dairy contribute to a reduced risk of dying from breast cancer?
Stunning results of increased choline intake and the associated risk of breast cancer mortality were published in the July 2009 issue of The Journal of the Federation of American Societies for Experimental Biology, and might give us a great idea.
The researchers found, after studying the dietary intakes of different forms of choline among 1508 women in the population‐based Long Island Breast Cancer Study Project, a significant reduction in risk of breast cancer mortality associated with higher levels of certain types of choline consumption.
How significant?
To start with, the women who consumed the most free choline were found to have a close to 50 percent reduction in risk of breast cancer mortality compared to those who consumed the least choline.
Those we consumed the most phosphocholine had a 40 percent reduction in risk.
Make no mistake, these are huge numbers and should cause us to take notice.
Now why do I mention choline sources other than eggs, when eggs are known to possibly be the best source of choline out there?
Because these researchers found such great results in free choline and phosphocholine specifically.
Some of the best sources of free choline include foods like beef liver, chicken liver, and perhaps surprisingly and more appetizing at the top of the list – coffee!
Some of you are rejoicing at that news, no doubt.
Eggs on the other hand are actually not a great source of free choline, believe it or not.
According to the USDA, a whole hard-boiled egg contains just 0.6 mg/100g of free choline, compared to 93.7mg/100g in decaffeinated coffee powder.
It’s not even close.
Additionally, in this study, milk was the number one source of phosphocholine, so there are a number of different choline sources you can turn to besides eggs.
Although eggs are still a wonderful source with many other benefits, such as helping keep you full longer.
So if you are looking to create a diet to help protect you against diseases like breast cancer, choline should be on your list of things to talk about with your doctor.
For more information on the benefits of choline, be sure to click here.
Here’s to your health!
References: https://faseb.onlinelibrary.wiley.com/doi/full/10.1096/fj.09-136507
https://www.sciencedirect.com/topics/nursing-and-health-professions/choline
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