Choline is a key nutrient for brain and liver metabolism. Rich sources are mainly animal foods: egg yolk, liver, meat, poultry, fish, and dairy. Plant sources such as soy foods, certain legumes, nuts, and whole grains can contribute as well.\n\nThe practical strategy is not a single “hero food,” but consistent intake across meals—e.g., eggs at breakfast, quality protein at lunch/dinner, plus legumes/greens.\n\nCholine is also discussed in pregnancy for fetal neurodevelopment, but supplementation decisions should be clinician-guided.\n\nBottom line: strongest sources are eggs and organ meats; fish/meat/dairy follow; plants are supportive.