Choline sources is a popular question we’re asked these days, especially from people eating high-fruit diets. The typical answer we give is certain vegetables such as cauliflower and many others, but one very popular fruit in the raw food community can actually be a notable source of choline when eaten in quantity.
And that fruit is mango! In fact, one mango with the seed and skin removed, has over 25 mg of choline. In general, when I have seen people in the high-fruit community eating mangoes, they are usually eating them in quantities larger than this, such as 2, 3, 4 or more mangos. So if one eats for example, 3 mangoes, they are having just over 75 mg of choline. That’s pretty decent for a fruit!
I love smoothies, so here is one of my higher-choline smoothies:
1 mango, seed and skin removed
1 cup chopped cauliflower
3 medium bananas, peel removed
1 cup chopped kale
Two oranges, peels removed
Mint and raspberry garnish
This smoothie has 130 mg of choline! That’s a great start toward meeting the DRI (AI) for choline which is 425 mg for women and 550 mg for men.
Enjoy!
In our new class, Creating Nutrient Replete Meals, we talk about choline source and sources of other important nutrients too. The course is $99 and along with it you get a yearly membership in our Raw Vegan Lifetime Success Community. You can learn more and register for the course by clicking here: https://www.skool.com/raw-vegan-lifetime-success-7461/about