Choline in Eggs Reduce Breast Cancer Risks

Choline, an essential nutrient found in foods such as eggs, has been shown to reduce breast cancer risk by up to 24 percent.

In this new case-control study of more than 3,000 adult women, the risk of developing breast cancer was 24 percent lower among women with the highest intake of choline compared to women with the lowest intake. Women with the highest intake of choline consumed a daily average of 455 mg of choline or more, getting most of it from coffee, eggs and skim milk. Women with the lowest intake consumed a daily average of 196 milligrams or less.

“Choline is needed for the normal functioning of cells, no matter your age or gender,” says Steven H. Zeisel, MD, PhD, University of North Carolina, who is an author of the study and a leading choline researcher. “Increasing evidence shows that it may be particularly important for women, particularly those of child-bearing age.”

This new study adds to a growing body of evidence linking egg consumption and reduced breast cancer risks. In addition, choline has also been shown to confer other health benefits such as in preventing birth defects, improving memory, and reducing heart disease risk.

How much choline does one require?

According to the Institute of Medicine, adequate choline intake is 550 milligrams per day for men and breastfeeding women, 425 milligrams per day for women, and 450 milligrams per day for pregnant women. One egg contains 125.5 milligrams of choline, or roughly a quarter the recommended daily supply, making eggs an excellent source of this essential nutrient. Choline is found exclusively in the egg’s yolk. Other top food sources of choline include liver, wheat germ and cauliflower.

Need choline rich recipes featuring the egg superfood? Check out the Incredible Edible Egg!