When it comes to boosting your child’s brainpower, eggs are a quiet superfood hero. Not only are they packed with high-quality protein—which growing brains and bodies need—they’re also rich in brain boosting phospholipids. Watch this film to find out: how to build brain cells!
Why It Matters:
✔ There are several different kinds of phospholipids with strange names all starting with ‘phosphatidyl’, one of the most important for brain health being: phosphatidylcholine (PC), that’s what you are mainly getting in an egg.
✔ Research shows that babies whose mothers had more choline during pregnancy performed better on memory and processing tasks from as early as four months old. That’s because choline helps lay down the foundations of a healthy brain—so much so that if a mother’s diet is low in it, the baby will actually draw it from the mother’s brain. (Which might explain why many women experience “baby brain”—their growing baby is literally building a brain from their nutrients!)
✔ Our bodies can make the ‘phosphatidyl’ part but not the choline. We must get it from our diet, mainly eggs and fish, but there’s also some in meat and a little in broccoli and almonds. You can supplement choline too
✔ Choline is also protective later in life, it is now clear that a choline intake of 400mg a day, or eating plenty of eggs, cuts future risk of cognitive decline and dementia.
So, how can you make sure your child is getting enough?
• Currently, the UK does not have official dietary intake recommendations for choline—including for children. Unlike the U.S., where the National Institutes of Health (NIH) has established Adequate Intake (AI) levels, the UK’s NHS and Public Health England have not yet published specific guidelines for choline.
• That said, many UK health professionals and nutritionists refer to the U.S. AI levels as a useful benchmark until more country-specific guidance is available. Here’s a quick recap of those:
• Ages 4–8 years: 250 mg/day
• Ages 9–13 years: 375 mg/day
• Ages 14–18 years:
• Boys: 550 mg/day
• Girls: 400 mg/day
• These values are not “deficiency thresholds” but rather general targets believed to support healthy development.
Target: 250–550 mg per day, depending on age and gender:
| Food | Choline (approx.) | Serving Size |
|---|---|---|
| Egg (whole, cooked) | 150 mg | 1 large egg |
| Salmon | 100 mg | 100g (about a child’s palm size) |
| Chicken breast | 70 mg | 100g |
| Cheddar cheese | 20 mg | 1 slice (30g) |
| Milk | 40 mg | 1 cup (250ml) |
| Broccoli (cooked) | 60 mg | 1 cup |
| Brussels sprouts (cooked) | 60 mg | 1 cup |
| Almonds | 15 mg | 30g (small handful) |
| Wholegrain bread | 15 mg | 2 slices |
| Quinoa (cooked) | 40 mg | 1 cup |
| Tuna (canned in water) | 35 mg | 85g (half a small tin) |
| Banana | 10 mg | 1 medium |
Scrambled eggs and greens
• Let’s make this practical with scrambled eggs and greens or a green egg omelette.
• Take an onion and sauté it with some butter or olive oil, together with a handful of greens such as kale, cavalo nero, spinach or rocket. Add in two whisked eggs. Either stir to make scrambled eggs or leave to make a ‘green’ omelette. That’ll get you close to 400mg in just one meal.
Plant-Based? Here’s How to Support Your Child’s Brain with Choline
✔ If your family follows a vegan or mostly plant-based diet, or your child simply doesn’t like eggs, you can still support their brain development with an alternative source of phosphatidylcholine—an important building block for growing brains.
✔ One of the best plant-based options is lecithin, which is naturally derived from soya beans. It’s widely available in health food stores as either lecithin granules or capsules.
✔ A flat tablespoon (7.5g) of lecithin granules provides about 1,500mg of phosphatidylcholine and approximately 200mg of choline. The granules have a mild, pleasant taste and can be sprinkled on porridge, smoothies, soups or cereal, or simply eaten on their own.
How to Implement Change
Today’s Challenge: Eggs are a superfood for choline—try to include one daily. Mix in veggies like broccoli or sprouts with familiar meals. For picky eaters, smoothies with milk, nut butter, and banana can help boost choline. Include fish a few times a week (or consider a supplement if vegan/vegetarian). Let your child choose how they want their eggs—it builds excitement and helps establish routine.
📌 Next email: Omega 3:6 – getting the balance right
Wishing you and your child the best of health and happiness,
The COGNITION for Smart Kids & Teens Team