Lecithin Health Benefits and Food Sources

Are you wondering why it seems like lecithin supplements are everywhere you look? Well, that’s because lecithin is good for both the liver and heart. It’s also something that is beneficial for pregnant women. Read on to know some of the reasons why lecithin supplements are popular, and learn how it can be obtained via the diet.

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Lecithin is actually produced by your body. However, there are times wherein the levels of lecithin becomes less than optimum due to stress, exposure to environmental pollutants, poor eating habits and unhealthy lifestyle — all of which can have various negative effects on the liver, the producer of lecithin.

It’s exactly for such reason why the intake of lecithin supplements is usually recommended by doctors. By the way, lecithin is a form of beneficial fat that can also be obtained from various animal and plant food sources. However, since some of its excellent food sources are also rich in calories and cholesterol, a lot of people stay away from them, which may lead to lecithin deficiency. The solution? Keeping the body’s lecithin levels normal through daily supplementation.

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According to experts, the following are some of the health benefits of lecithin:

  • Lecithin helps lower bad cholesterol levels, saving the arteries from ending up clogged and the blood pressure from soaring. Studies say that individuals whose lecithin levels are optimum enjoy lower risk of cardiovascular disease, heart attack and stroke.
  • It keeps the liver in a good condition, allowing the said organ to perform its numerous tasks very well. Some of these important chores include the elimination of toxins and chemicals in the body, and proper absorption of certain nutrients in food.
  • The nutrient helps ward off stiffness, inflammation and aching of the joints. Since lecithin is a form of healthy fat, it keeps the joints in an excellent shape. This is exactly the reason why lecithin is beneficial for individuals who are suffering from debilitating arthritis.
  • Lecithin helps keep the brain and nerve cells healthy. Based on studies, it’s something that can improve concentration as well as ward off memory loss. Due to the said abilities of lecithin, it is usually recommended for those who have Alzheimer’s disease or at risk of it.
  • It’s also good for the skin. Lecithin is actually a very popular supplement for beauty-conscious women as it helps keep the skin looking young. Lecithin is also proven to be very good against all sorts of skin issues, such as blackheads, pimples and acne.
  • Lecithin is beneficial for pregnant women and the growing babies in their wombs. Just like what’s mentioned earlier, the nutrient helps protect the brain and nerve cells. This is the reason why lecithin is said to help promote healthy nervous system in developing babies.
  • This nutrient also helps combat fatigue. It’s for this reason why it’s not uncommon for athletes and fitness buffs to take lecithin supplements. Keeping your lecithin levels optimum is also recommendable if you have a very busy schedule which often leaves you drained.

All of these are some of the reasons why lecithin supplements are sought after by many. However, just like with other supplements on the market, it’s important to follow the directions carefully. Better yet, supplement with lecithin only when recommended by your doctor. Experts say that too much intake of lecithin supplement can cause side effects such as dizziness, nausea, vomiting and diarrhea.

Luckily, there are numerous food sources of lecithin that you can incorporate in your diet. Here are some of the best ones to serve more often on the table to ward off deficiency in lecithin:

  • Vegetables such as beans, cauliflower, Brussels sprouts, cabbage and many leafy greens.
  • Dairy products like milk, cheese and yogurt
  • Eggs, from which lecithin was originally isolated, in particular the yolk.
  • Sea foods such as shellfish and most especially oily fish like salmon, herring and sardines.
  • Meat products, but do go for lean portions and opt for healthy cooking like baking and broiling.
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