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Lecithin is found in many foods, including animal and plant-based sources, and is often used as an emulsifier or preservative in processed foods. Natural sources of lecithin provide additional nutrients and can be found in egg yolk, liver, dairy, meat, soy, avocado, and cabbage. Lecithin supplements are available but may not be necessary for those who consume enough lecithin-rich foods. Lecithin has health benefits, but large doses can cause side effects.
Many foods, including animal, vegetable, and processed foods, include a fatty substance known as lecithin. Some of the best sources of natural lecithin include egg yolk, liver, dairy, meat, soy, avocado, and cabbage, as well as dietary supplements. Taking a lecithin supplement might be the easiest way to get lecithin, allowing you to get on with your day without having to worry about planning your lecithin-rich meals. However, getting natural lecithin from food can provide your body with many additional nutrients.
When it comes to food, animal proteins contain the highest amounts of natural lecithin. These include egg yolk, dairy, fish, fish eggs, chicken, meat, liver, and brain. Other good sources of natural lecithin include plant-based foods such as soybeans, whole foods, avocados, olives, cabbage, peanuts, and many seeds. Soy ranks highest among plant sources, and any soy-based product is a great choice. These include tofu, which is a popular meat substitute, soy sauce, soy flour, and soy-derived vegetable oil.
In processed foods, lecithin is often used as an emulsifier or lubricant. In some foods, it acts as a preservative to help extend the shelf life of the food, and in others, it acts as a stabilizer. Lecithin also helps flavor foods, and is commonly found in candy bars, chocolate, baked goods, soups, and certain beverages.
When choosing your lecithin-rich foods, try to choose foods or products that have been naturally grown or raised. Studies show that plant-based foods contain more nutrients, since they have been allowed to spend more time growing and absorbing natural nutrients from the sun, soil, and water. Animals that are allowed to eat naturally grown grasses and other natural foods also tend to have more nutrients. In addition to having more nutrients, foods that are naturally grown or raised contain lesser amounts of harmful chemicals.
A lecithin supplement may not be necessary for people who eat a lot of lecithin-rich foods. However, for those who do not have time to add them to the diet, supplements can be useful. They are available in powder, granule and capsule form. Most natural lecithin supplements are extracted from egg yolks and soybeans and are generally available over the counter. Always go for a reputable brand to make sure the supplements are of good quality.
The health benefits of lecithin include protection against Alzheimer’s disease, heart disease, liver and kidney disease, and certain skin conditions. It also helps strengthen the immune system, which is essential for the ability to fight off many common diseases and ailments. Side effects like bloating, nausea, and diarrhea can occur if one takes lecithin in large doses of more than 30 milligrams per day.
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