Lecithin Benefits for Health: Food Sources and Side Effects

Lecithin is a fatty material found in the body that is of vital importance for the normal functioning of the liver, gall bladder and nerves. It also exerts some cholesterol lowering properties. Lecithin is however associated with certain side effects and increase intake by natural food sources is always safer and more beneficial.

What is Lecithin?

Lecithin Gel

Lecithin is a fatty substance that is found in several plant based and animal based foods. It is also manufactured by the body. In addition, it is frequently used as an emulsifier in ice cream, chocolate and lad dressing.

Benefits of Lecithin

Here are some health benefits associated with consumption of Lecithin,

• Lecithin builds cell membranes and facilitates the movement of fats and nutrients to and from the cells.
• Lecithin plays a pivotal role in reproduction and in fetal and infant development. Lecithin supplements taken during pregnancy help prevent birth defects, such as spina bifida.
• Adequate amounts of lecithin are necessary for the healthy working of liver, gall bladder and heart. It helps manage a host of liver and gall bladder disease. Low levels of lecithin in the body cause a precipitation of gall stones; consequently boosting your lecithin levels will help treat gall stones effectively. Lecithin has the potential to reduce damage in a liver that has been damaged by alcohol. It helps reduce scarring and cirrhosis to some extent.
• Being a nerve-building nutrient, it helps preserve memory and wards off Alzheimer’s disease and Parkinson’s disease.

Food Sources of Lecithin, Lecithin Rich Foods. Soy Lecithin

Excellent food sources of this nutrient are: liver, eggs, soy, peanuts and wheat germ. There is no RDI for lecithin; and by and large, deficiencies are rather rare.

Soybeans are packed with Lecithin

Soybeans are the primary commercial source of lecithin. Unrefined soy contains 3 % lecithin.
During the process of refining, lecithin is removed and sold for use in baked goods and pharmaceutical preparations.

Lecithin Supplement, Lecithin Granules, Lecithin Dosage

Lecithin supplements are available in the form of capsules, powder or granules, tablets and gels. Supplements ought to be taken with meals, in order to enhance their absorption. Lecithin granules have a nutty taste and can be sprinkled over foods or added to drinks.

Supplements vary widely in their content of the active ingredient phosphatidylcholine; for it to be effective, the supplement must have 35 % or more.

Usually, the doctor prescribes 1200 mg capsules twice daily. In the granular form, you may take about 1 teaspoon, it supplies1200 mg of lecithin.

Lecithin Side Effects

In general moderate overdose of Lecithin is not associated with severe side effects. Very high doses can have certain adverse effects; bloating, nausea, vomiting, diarrhea and too much sweating has been observed in some cases of over dosage.

Always consult your doctor before embarking upon supplementation.