Breakfast Breakthrough

Protect your head and heart with choline-rich foods in the classic American breakfast.

By Orli Van Mourik, published on November 01, 2006 - last reviewed on October 22, 2007

Two studies suggest that the occasional heaping helping of eggs and bacon may actually be good for you. Both foods are high in choline, a nutrient that plays many roles in the body. One study analyzed the eating habits of nearly 2,000 volunteers and found that higher choline intake meant lower blood levels of homocysteine: Great news, since high levels of this amino acid can cause heart disease. The second study showed that choline deficiency could lead to DNA damage and an increased risk of cancer.

Choline also guards against dementia by promoting the production of the neurotransmitter acetylcholine, a key building block of memory. The FDA's current recommended adult intake is 550 mg for men and 425 mg for women. Not a fan of greasy breakfasts? Don't despair. Choline is present in many other foods, including liver, beans, wheat germ, and soy.

Choline-Rich Foods

Liver (chicken, turkey, beef)
Choline (per 100 g): 200-500 mg

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Whole Large Egg

Choline (per 100 g): 272 mg

Wheat Germ

Choline (per 100 g): 152 mg

Bacon

Choline (per 100 g): 120 mg

Garlic

Choline (per 100 g): 67.5 mg

Red Pepper Flakes

Choline (per 100 g): 66.5 mg

Bacon and Brie Scramble

2 Servings
Prep Time: 5 Minutes
Baking Time: 15 Minutes

Ingredients

6 large eggs
2½ tablespoons whole milk
1 medium shallot
2 medium cloves of garlic
4 slices bacon
4 ounces Brie (or a soft cheese of your choosing)
1 tablespoon Herbs de Provence (or oregano)
salt and black pepper (to taste)

Directions

Mince garlic and shallot. Chop bacon. Cut rind off cheese and cube. In a large mixing bowl, whisk eggs, milk, and herbs. Add salt and pepper.

Fry bacon over medium-high heat until it begins to crisp (2-3 minutes). Add shallots and garlic, and cook until vegetables are tender (1-2 minutes). Pour egg mixture into pan and cook over medium heat until the eggs begin to congeal. Add cheese and stir occasionally. Cook until scramble is firm (3-5 minutes).