6 Foods that are High in Lecithin

2. Soybeans

Lecithin is found naturally in soy beans, and it's extracted and used as a food emulsifier, which improves the texture.

Soy is one of the nine major food allergens, but soy lecithin may be tolerated by people with a soy allergy. Soy allergens are found in soybean protein, which is mostly removed during the processing of soy lecithin, according to the University of Nebraska Lincoln Food Allergy Research and Resource Program.

Of course, if you do have a soy allergy, you should talk to your doctor before eating foods with soy lecithin added.

3. Milk

Milk and other dairy products like yogurt, cheese and butter are natural sources of lecithin. They are often also high in saturated fat and have smaller amounts of unsaturated fats.

While dairy foods are great sources of protein and calcium, you may want to choose low-fat milk, yogurt and cheese if you eat them often. Only 5 to 6 percent of your daily calories should come from saturated fat (around 13 grams) to keep your heart disease risk low, per the American Heart Association.

4. Wheat Germ

Wheat germ is the nutrient-rich part of a cereal grain responsible for the growth and development of new plant sprouts, per the Mayo Clinic. While you naturally eat wheat germ when enjoying whole-wheat products like bread and cereals, you can also find it on its own as a specialty health food.

Wheat germ is a lecithin-rich food, and it also gives you some fiber, protein and iron, per the USDA. Sprinkle it on top of oatmeal, cereal, yogurt, granola or add it to baked goods for more nutrients.

Lecithin and Liver Health

5. Sunflower Seeds

Nuts and seeds are a good source of heart-healthy unsaturated fats, including the phospholipid lecithin. The oil in sunflower seeds is an excellent source of lecithin and is often extracted to be used in lecithin supplements.

Snacking on sunflower seeds will give you lecithin as well as folate, magnesium and vitamin E, per the USDA.

6. Chicken Liver

Chicken liver and other organ meats like kidneys and hearts are good food sources of lecithin. While not as common as muscle meat like chicken breast or thighs, chicken liver is an excellent source of iron — a 3-ounce serving offers 35 percent of your daily value, according to the USDA.

Lecithin Supplements

Not only is lecithin found in many common foods, but it's also available as a dietary supplement. You can find lecithin in various forms, including granules, capsules and oil at your local health food store or online.

Some breastfeeding people use lecithin supplements to relieve clogged milk ducts. While there is limited scientific evidence supporting this claim, many have found relief from taking it. If you're having trouble with clogged milk ducts, talk to your doctor or OBGYN before taking lecithin supplements.

People also take lecithin for their heart health under the impression that it will reduce cholesterol levels. Some research suggests it might, but more studies conducted on humans are needed to say for sure.

Tip

Before adding lecithin supplements to your daily routine, talk to your doctor about the possible benefits and risks.

Lecithin vs. Lectin

The two may sound the same, but they're different nutrients with vastly different roles in the body.

While lecithin is a fat, lectin is a type of protein found in many foods, including beans, nuts and grains. Raw beans and raw whole grains have the most lectin.

Read more on: livestrong