What are the best sources of lecithin in food?

lecithin is a type of fat called phospholipid, consisting mainly of various saturated and unsaturated fatty acids, phosphoric acid and choline. It is found in cellular membranes of all living things and because it is present in the tissue of animal and plants, it is easy to find sources of lecithin in the diet. Some of the best sources of lecithin in the diet are egg yolks, liver, peanuts, whole grains, milk and soybeans. Lecithin is also often used as a food additive in processed goods such as ice creams and salad dressings. This kind of lecithin, sometimes called commercial lecithin, is commonly derived from soybean beans.

lecithin is not only available in the diet, but is also produced by the human body itself. It is present in the bile produced by the liver, which helps metabolize fats. Usually it is not necessary to use lecithin supplements, because lecithin created by the body and natural lecithin in the diet provides enough for human health. There is no officially recommendation daily income for lecithin, although some dietsStudies recommend a dose of 550 mg per day for men and 425 mg per day for women. Too much lecithin can lead to nausea, flatulence and diarrhea.

Egg Yolk is one of the best sources of lecithin in food. Other animal sources include liver, milk, fish, fish eggs, chicken and meat. Brains are another excellent source of lecithin. Good vegetable sources of lecithin include seeds, peanuts, wheat key, olives, avocado and cabbage.

As a food additive, lecithin is often used as an emulsifier of fat, allowing you to combine oils and fats with water. It is also used to prevent sticking, for example, in non -stick sprays to provide a more pleasant texture, providing a longer life, and as a substitute component to reduce fat and egg content in pastry goods. Ice cream, candy, margarine and salad dressing commonly Conain lecithin. Lecithin in food ingredients is oftenderived from soy oil and is also called soy lecithin. Sunflower oil is also often used to produce commercial lecithin.

lecithin is assumed that some have beneficial effects on the body. Some people think that the use of lecithin supplements can help improve brain function, counteract Alzheimer's cholesterol, reduce cholesterol in the blood, help the immune system and promote the health of the heart and liver function. However, scientific evidence does not support all these statements.