Leonardo da Vinci

I have from an early age abjured the use of meat, and the time will come when men such as I will look upon the murder of animals as they now look upon the murder of men.

Choline Recommended Intake from Seeds and Fruits

Choline is an essential vitamin-like (vitamin B4) nutrient, synthesized in human body, but not sufficiently.

The recommended adequate intake (AI) of choline is set at 425 milligrams (mg)/day for women and 550 mg/day for men.

Choline deficiency causes muscle damage and abnormal deposition of fat in the liver, which results in a condition called nonalcoholic fatty liver disease. Genetic predispositions and gender can influence individual variation in choline requirements.

Example Plant Fruitarian Sources of Choline

Seeds (including legumes and nuts), high in choline, milligrams per 100 g portion: 

• Soybeans - 124 mg 
• Lima beans - 97 mg 
• Lentils - 96 mg
• Peas (mature) - 96 mg
• Flaxseeds - 79 mg 
• Pistachio nuts - 71 mg 
• Quinoa - 70 mg 
• Pumpkin and squash seed kernels (pepitas) -  63 mg 
• Cashew nuts - 61 mg 
• Pine nuts - 56 mg 
• Sunflower seed kernels - 55 mg 
• Buckwheat - 54 mg 
• Almonds - 52 mg 

Fruits, high in choline, milligrams per 100 g portion: 

• Tomatoes, sun-dried - 105 mg 
• Apples - 18 mg 
• Figs - 16 mg 
• Avocados - 14 mg