Considered a treatment for dementia and Alzheimer’s, lecithin is often taken as a supplement. But if you are trying to increase your consumption of non-essential fats without the use of supplements, you may be looking for foods with lecithin.
What is lecithin?
We are dealing with a type of fat known as phospholipid, which is a fat that plays a structural and metabolic role in the body. Supports the production of vital chemicals and helps move fat to support the metabolic process.
It is also a source of choline, which is an essential nutrient that your body needs to produce the neurotransmitter acetylcholine. Neurotransmitters serve as chemical messengers between neurons (nerve cells) throughout the body, sending messages from one neuron to the next.
Acetylcholine is primarily found in the peripheral nervous system, the nerves that run from the spinal cord and brain to the rest of your body, and plays a vital role in helping you move your muscles. It is also found in the brain, where it helps control mood and maintain memory. According to the University of Queensland, damage to the nerves that release acetylcholine, called cholinergic nerves, may play a role in the development of Alzheimer’s disease.
Lecithin also contains fatty acids , including saturated, monounsaturated, and polyunsaturated fats. Despite its many uses in the body, lecithin is not an essential nutrient . Your body can make all the lecithin it needs to perform these vital functions.
Foods with lecithin
Given its vital role in brain and nerve health, especially its association with Alzheimer’s disease, you may be looking for the richest source of this substance to include in your diet and make sure you get enough of this fat. Luckily for you, it is found in many types of food, including animal and plant foods.
Some of the foods include:
- Egg yolks
- Soy
- Whole grains
- Milk
- Wheat germ
- Viscera, such as the brain, liver, and kidneys, are also some of the richest sources of lecithin.
Lecithin is also an emulsifier, which means it has the ability to combine two ingredients that don’t normally mix well, like oil and water. Due to its emulsifying capabilities, it is used as a food additive in many different foods, including salad dressings, frozen desserts, and baked goods. In addition to helping mix fat and water, it also reduces the chance of rancidity.
Should we take it in supplements?
Not only is it found in many common foods, but it’s also available as a dietary supplement. You can find lecithin in a variety of forms, including granules, capsules, and oil, at your local vitamin store.
For example, two tablespoons of natural soy lecithin granules contain:
- 80 calories
- 8 grams total fat
- 2 grams monounsaturated fat
- 4 grams polyunsaturated fat
- 230 milligrams of phosphorus
- 3,250 milligrams of choline
This natural supplement also contains natural fruit flavors (coconut and pineapple), as well as tricalcium phosphate. The amounts of vitamins E and K are not available for the lecithin granules.
In comparison, 2 tablespoons of soy lecithin oil contains:
- 208 calories
- 27 grams total fat
- 4 grams saturated fat
- 3 grams monounsaturated fat
- 12 grams saturated fat
- 95 milligrams of choline
- 2.2 milligrams of vitamin E
- 50 micrograms of vitamin K
Soy lecithin oil does not contain any other added ingredients.
Before adding supplements to your daily routine, talk to your GP first to discuss the benefits, risks, and needs.
What benefits does it bring?
Lecithin is used as a treatment for Alzheimer’s disease, dementia, and gallbladder disease , as well as for the prevention of fatty liver. But the evidence to support these benefits is limited.
Regarding Alzheimer’s disease and dementia, randomized controlled trials testing high doses of lecithin for the treatment of these neurodegenerative conditions have shown no positive effects. Therefore, supplementing or increasing your intake of lecithin-rich foods may not improve brain function in those with Alzheimer’s disease or dementia.
Other evidence to support the use of this substance is to reduce the risk of developing gallstones or treating gallstones you already have is very weak. However, working hard to reach or maintain a healthy weight and eating a healthy diet filled with a variety of nutrient-dense foods from all food groups is recommended.
As a source of choline, it can also help protect us from developing nonalcoholic fatty liver disease , a condition in which the liver accumulates fat and increases the risk of inflammation and cirrhosis. Choline, especially in the form of phosphatidylcholine or lecithin, helps remove fat from the liver, thereby preventing accumulation.
