What is Lecithin?

A phospholipid sometimes referred to as phosphatidylcholine, lecithin is most often found in foods that are rich in fats and oils, such as organ meat, red meat, whole eggs, whole milk with cream, dairy cream, and liver. However, while these foods are rich in lecithin, vegetarians and some health-conscious consumers often turn away from them. Not only are these foods rich in fats and calories, they are also animal products which vegetarians want to avoid. Lecithin is an important nutrient that our body needs. It is a major component of our cell membranes and helps keep the liver to function normally, particularly in the metabolism of fat by bile, an enzyme secreted by the liver. A component of lecithin, choline, is also an essential nutrient. Essential because our body can only get its supply of choline from the foods that we eat. There have been studies conducted wherein a deficiency in choline led to the occurrence of symptoms commonly associated with liver cirrhosis and cancer.

Alternative Sources of Lecithin

Considering how important lecithin is, vegetarians therefore need to find their own alternative source of this valuable nutrient. The good news is that lecithin is fairly common and is found in most foods that we eat whether it is plant in origin or animal. One good source of lecithin is soy food, consumption of which has increased since its beneficial effects were discovered decades ago. Supplementation is also another alternative path that vegetarians can take. A lot of drug companies are starting to market lecithin granules vegetarian to help people get their adequate supply of this nutrient even without eating a lot of lecithin-rich foods. Most experts say that out of all supplemental forms of lecithin, lecithin granules vegetarian is the best. Unlike other forms, lecithin granules vegetarian is versatile and can be consumed directly or be added as an ingredient to food recipes. Lecithin granules vegetarian are 97% pure phospholipids, which are essential to the structural integrity of the cell membrane. Lecithin granules vegetarian are often referred to as oil-free lecithin because all the natural oils have already been removed. Most unprocessed nuts, unprocessed grains, unprocessed soy, and eggs all contain lecithin. Nutrients, including lecithin, affect the taste of many foods. Most commercial manufacturers improve the taste of foods through processing that removes many of the nutrients, including lecithin. And of course, sunflower seeds contain lecithin. NIH research indicates that, when combined with a hearth healthy diet, lecithin can reduce cholesterol (T.A. Wilson, Soy Lecithin Reduces plasma lipoprotein cholesterol and early artherogenesis in hyper cholesterolemic monkeys and hamsters: beyond linolate, Atheriosclerosis, Sep 1998). No MDR for lecithin has been established by NIH or FDA.

FOODS WITH LECITHIN & CHOLINE

Your body needs a nutrient called choline to transport nerve impulses, transport and metabolize fat, and maintain healthy cells. Most of the choline you can get from food is in a form called lecithin. Lecithin amounts are measured as choline, and adults should aim to consume the recommended dietary amount of choline each day: 550 mg for men and 425 mg for women.

EGGS
Eggs are the richest dietary sources of choline, containing about 250 mg of total choline per 100 g of eggs eaten, according to the United States Department of Agriculture. You can get 126 mg of choline from eating just one large egg.

SEAFOOD
Seafood contains significant amounts of choline, with a 3-oz. serving of cooked Atlantic cod offering 71 mg, a 3-oz. serving of canned shrimp containing 60 mg and a 3-oz. serving of salmon offering 56 mg of choline. For every 100 g of seafood you eat, you consume about 80 mg of total choline, according to the USDA.

BEEF
Beef offers plenty of choline, too, with a 3-oz. serving of pan friend beef liver containing 355 mg and a cooked trim cut of beef containing 67 mg of choline. Beef contains about 80 mg of total choline for every 100 g of beef eaten.

VEGETABLES
While most Americans meet or exceed the daily recommended amount of choline in their diets, those who may not be getting enough are vegetarians who don't eat meat and vegans who don't consume any animal products, including eggs, the richest food source of choline. Fortunately, some vegetables contain significant amounts of choline. A 1-cup serving of cooked Brussels sprouts offers 63 mg of choline and a 1-cup serving of cooked and chopped broccoli contains 62 mg. Peanuts, from the legume family of vegetables, also contain choline. The Linus Pauling Institute reports that 2 tbsp. of smooth peanut butter offer 20 mg of choline. Generally, you can get about 30 mg of total choline from every 100 g of vegetables you eat.

THE BEST SOURCES OF CHOLINE

Choline is an important dietary component that helps the body absorb and use fats, particularly those that become part of cell membranes, according to the U.S. Department of Agriculture. The body needs choline to form acetylcholine, a neurotransmitter, or brain chemical messenger, that sends signals across nerve endings. The recommended adequate intake level is a intake value based upon the Institutes of Medicine Food and Nutrition Board specifications. Women require 425 mg of choline daily, and men need 550 mg daily. The best food sources of choline are eggs, meats, soy foods and nuts.

EGGS
Eggs are one of the best food source of choline. While whole eggs are choline-rich, much of this nutrient is concentrated in the yolk of an egg. The U.S. Department of Agriculture lists the choline content of foods per 100 g serving. One large egg is approximately 70 g. A 100 g serving of whole egg, cooked, offers 250 mg of choline, meeting nearly 50 percent of the AI for this nutrient. A 100 g serving of only egg yolk provides over 650 mg of choline. One large egg, about 70 g, provides 126 mg of choline.

PORK, BEEF AND FISH

Other animal proteins, such as pork and beef, are rich food sources of choline. A 100 g serving, or approximately 3.5 oz., of braised beef liver provides 430 mg of choline. Turkey, veal and chicken liver all provide over 300 mg per 3.5-oz. cooked portion. A 3.5-oz. serving of cured pork or ham with natural juices, pan-broiled and sliced provides 140 mg of choline. The same amount of fresh braised pork shoulder blade provides 110 mg. A 3.5-oz. serving of beef, chuck, top blade steak, grilled, offers 110 mg of choline. All poultry and fish provide some choline, but farmed Atlantic salmon, cooked provides the most; 91 mg per 3.5-oz. serving according to the U.S. Department of Agriculture.

OTHER FOODS
Wheat germ is the grain richest in choline, according to the Linus Pauling Institute for Micronutrient Research. One cup of toasted wheat germ provides 172 mg of choline. Some soy products, such as soy flour and soybeans, are rich in choline. Soy flour, defatted or low-fat, offers 192 mg of choline per cup. One cup of cooked soybeans provides about 81 mg of choline. All nuts and seeds contain some choline but flax seeds, dry-roasted pistachios and oil-roasted cashews are particularly good sources, providing 79, 71 and 61 mg per 100 g serving, respectively, according to the U.S. Department of Agriculture.
Antioxidant Rich Foods Sufficient intake of antioxidant rich foods daily can keep health problems such as cardiovascular diseases and Alzheimer's disease at bay. These antioxidant foods play a key role in improving overall health. These are the healthiest foods that provide high nutritional value as well. Introducing antioxidant rich foods in the diet is the easiest way to stay healthier. Foods that are considered to be a good source of antioxidants are listed below:

Vegetables: red cabbage, spinach, red beet, brussels sprouts Fruits: grapefruit, bilberry, pineapple, watermelons, grapes - particularly red grapes, orange, plum and pomegranate Nuts: walnuts, pecans, groundnuts and hazelnuts Legumes: soybeans, pinto beans and broad beans Dry Fruits: dates, prunes and apricots Spices: cinnamon, cloves and cayenne pepper Meat Food Sources: Chicken, lamb, fish (salmon), turkey and crabmeat

Other foodstuffs that are also high on the antioxidant scale and far better than nutritional supplements are given below. These foods high in antioxidants restrict the aging process and protect the body from bacterial infection. One can stay away from conditions like immune dysfunction and other illnesses by including these healthy foods in the diet.

Acai berries, cranberries, raisins,cherries, kiwis, red delicious apples, and raspberries are some of the fruits that belong to the list of antioxidant rich foods. Carrots, cucumber, potatoes, artichokes, avocados, asparagus, lettuce, collard green and squash are the vegetables in which the antioxidant ratio is very high. A healthy snack involving dried fruits such as figs, peaches, and pears is a good source of antioxidants. Spices such as cinnamon, cardamom, turmeric, cumin, mustard seeds, oregano and parsley are loaded with antioxidants. Herbs, that include marjoram, basil, savory, dill weed, tarragon, and thyme are also high in antioxidants. A popular source of antioxidants are beverages that include tomato juice, apple or orange juice, pink grapefruit juice, and pomegranate juice. Peanut butter sandwich, cashews, morning cornflakes, oatmeal, etc. are also categorized under foods high in antioxidants.

Top Ten Best Anti-oxidant Foods for a Healthy and Beautiful Skin
These wondrous foods provide higher antioxidants and phytochemicals to help delay the aging process, strengthen our immunity towards immeasurable ailments besides prevent inflammation and oxidative stress. Another reason why these foods have been touted as the nutrients rich foods is due to their anti-oxidant property that helps to maintain a healthy and radiant skin.

Avocadoes

Avocadoes, or sometimes theyre called alligator pear or avocado pear, are the healthiest fruit and are loaded with a sig nificant quantity of vitamins (B6, C, E, K), folic acid, copper, dietary fiber and carotenoids. The avocado has a nutrient content of oleic acid, a monounsaturated fat, which helps lower cholesterol besides protecting against breast cancer. Avocadoes also aids in regulating blood pressure, and guarding against stroke and heart disease since they are such a great source of potassium. Interestingly, these green fruits contain a substance called glutathione, which is one of our body s master antioxidants that help delay aging process.

Berries

Berries are wonder fruits that are packed with vitamin C for promoting strong connective tissues and immune system. Blackberries, raspberries, cranberries, goji berries, strawberries, and blueberries offer a great source of flavanoids and phytochemicals (caffeic acid, ellagic acid, chlorogenic, carotenoids, lutein, anthocyanins) that may help prevent certaintypes of cancers and numerous ailments.

Berries also contain powerful antioxidants that help prevent inflammation and oxidative stress on the lining of blood vessels. Sweet potatoes

Sweet potatoes contain two potent antioxidants; vitamin C and vitamin A (beta carotenes) that help our body remove free radicals to prevent these chemical substances from damaging our cells. Due to its significant amount of antioxidants, sweet potatoes have been regarded as a super food to help combat inflammatory related ailments such as gout, arthritis and asthma. In addition, they contain folate (folic acid), iron, copper, manganese, pantothenic acid, dietary fibre, vitamins (B2, B6 and E) and biotin (B7), particularly those with the deeper colours. In fact, sweet potatoes are a nutritional powerhouse that can be helpful for haemorrhoids, cancer, stomach ulcers and

can also help stabilize blood sugar levels, making them an ideal and best food for diabetics. Citrus fruits