What is choline?
Choline is a nutrient developed by the liver. It is a type of B vitamin. It is known to play a role in brain and spinal cord development during pregnancy, cognitive function in infancy and even prevent cognitive decline in the elderly. Until recently, the role of choline as part of a healthy and balanced diet has been largely overlooked.
Why is choline important for mothers during lactation?
Despite being able to self develop choline in the liver naturally, this process is inefficient. We are unable to produce sufficient choline to meet our daily requirements. Therefore, it is important to obtain sufficient amounts of it from food! Choline content in breast milk is also directly affected by maternal intake which means the more mummies take choline-rich foods in a lactation meal plan adequately, the more it is found in breast milk.
Should I be worried about cholesterol in egg yolks?
Cholesterol is a type of waxy substance that is important for cell membranes. When there’s too much cholesterol in the blood, this waxy substance tends to stick on the walls of the blood vessels and can develop into a clot if not treated early. The previous recommendation dietary cholesterol intake is not more than 300mg of cholesterol per day. Therefore, the consumption of eggs was recommended to be limited. 1 serving of egg ( two whole eggs) contains 398 mg of cholesterol.
However, the latest research has found that cholesterol in eggs has little to no impact on your cholesterol levels in the blood. The Latest Heart Foundation guidelines did not limit how many eggs a healthy person should eat in a week. Heart Foundation recommended eggs to be eaten regularly as part of a healthy diet which consists of whole foods and is low in saturated fats. That means, mummies can have eggs regularly! That being said, some people may process cholesterol differently. Those who may be more sensitive to dietary cholesterol intake compared to others should limit to 7 eggs per week. Those who need to limit are:
- High cholesterol ( LDL)
- Type 2 Diabetes
- Existing heart conditions
Food sources of choline
Eggs have the highest amount of choline per 100g. Just two whole eggs will help to achieve more than 50% of your daily recommended adequate intake of 550mg per day during lactation. Not to fret, if you do not eat eggs, choline can also be found in:
- Eggs: 1 large hard-boiled egg (50g) contains 147 mg.
- Beef liver, pan fried: 1 slice (81g) contains 339 mg.
- Chicken liver, pan fried: 1 slice (85 grams) contains 278 mg.
- Salmon, cooked: (85-gram) fillet contains 76.9mg.
- Cauliflower, boiled: 1 serving (100g) contains 39.1 mg.
- Broccoli, boiled: 1 serving (100g) contains 30.1 mg.
Achieving adequate intake of choline through foods if you’re vegetarian may be much more difficult. Therefore, do speak with your gynaecologist if there are suitable supplements available for you to take safely.
Dishes in Relacto that has choline
Aligned with the importance of incorporating choline-rich foods, finding a suitable lactation food singapore is essential. Relacto is a breastfeeding meal delivery service that is designed to include eggs, salmon, cauliflower, broccoli in the meals pretty often throughout the 28 days. Here are some examples but not limited to:
Dishes with egg
- Basil Omelette top with king oyster mushroom
- French Bean Omelette
- Snake gourd with egg
Dishes with Salmon
- Pan Seared Salmon Fillet, Orange Mustard
- Salmon with Beetroot
- Steam Salmon with Honey Lemon Mustard
Dishes with Cauliflower
- Assorted Veg Cauliflower with Lilybud
- Chicken Fillet, Cauliflower and Capsicum
- Buddha Delight
Dishes with Broccoli
- Steam Prawn with Garlic vermicelli & Broccoli
- Stir fried broccoli with scallop
- Danggui Steamed Homemade Tofu w minced meat and broccoli