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7 walnuts a day deliver health benefits
READING, Mass., Aug. 17 (UPI) -- A U.S. dietitian says only one American in 10 is meeting guidelines for the vital nutrient choline.
Elizabeth Ward, a registered dietitian and author of the book, "Expect the Best: Your Guide to Healthy Eating Before, During, & After Pregnancy," suggests eating a balanced diet rich in foods that contain choline -- such as eggs, lean beef, salmon, cauliflower, milk and peanut butter.
"Most people don't know how important choline is for their bodies, or how easy it is to get the choline you need from food," Ward says in a statement. "One large egg can help meet roughly one-quarter of the recommended daily intake of choline for men, women and women who are pregnant or nursing."
However, choline in eggs is found exclusively in the yolk. A yolk contains 125 milligrams of choline as well as small -- but bioavailable -- amounts of two anti-oxidants related to eye health, lutein and zeaxanthin.
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