Lecithin and Brain Health: Best Foods to Eat
Diet & NutritionFood & Ingredients

6 Foods With Lecithin That Support Brain and Liver Health

6 Foods With Lecithin That Support Brain and Liver Health
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Updated on August 6, 2025
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Lecithin is a nonessential fat (or phospholipid) that’s found naturally in certain foods, such as eggs. It’s sometimes added to processed foods to improve their taste and texture.

In the body, lecithin eventually turns into choline.

While the body produces a small amount of choline in the liver, it’s not enough to meet the recommended amount, so it’s important to consume additional choline from foods.

One of the most important roles of choline is making the neurotransmitter acetylcholine, which is directly related to memory, mood, muscle control, and other brain and nervous system functions.


There is no recommended daily allowance for lecithin, and the amount you need can vary.

 However, the adequate intake for choline is 425 milligrams per day for adult women and 550 milligrams per day for adult men. Pregnant women and lactating women should get 450 milligrams and 550 milligrams of choline per day, respectively.

Here are six foods that contain lecithin:

1. Egg Yolks

Overhead shot of eggs sunny-side up style on toast on a white plate, as an example of foods high in lecithin
Skip the egg-white omelet and opt for the full-fat version to add lecithin to your diet.Tornadoflight/iStock/GettyImages
Eggs contain lecithin, but you’ll only find this fat in the yolks — not the whites. If you typically eat egg whites to cut down on fat and calories, you’re not only missing out on lecithin but also choline, selenium, several B vitamins, and vitamins A, D, and E.

One egg yolk has 25 percent of your daily value of choline. Most Americans do not meet the recommended intake for choline.

If you eat a varied diet, you should get enough choline to meet your needs, but vegetarians who do not eat eggs or milk might fall short.

2. Soybeans

Lecithin is found naturally in soybeans. It’s often extracted and used as a food emulsifier, which improves 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.

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 around 6 percent of your daily calories should come from saturated fat (around 13 grams), to keep your heart disease risk low.

4. Wheat Germ

Wheat germ is the nutrient-rich part of a cereal grain that’s responsible for the growth and development of new plant sprouts.

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.

In addition to lecithin, wheat germ also provides fiber, protein, and iron.

 Sprinkle it on top of oatmeal, cereal, yogurt, or granola, or add it to baked goods for more nutrients.

5. Sunflower Seeds

Nuts and seeds are a good source of heart-healthy unsaturated fats, including the phospholipid lecithin. Snacking on sunflower seeds will provide you with lecithin, as well as folate, magnesium, and vitamin E.

6. Chicken Liver

Chicken liver and other organ meats like kidneys and hearts are good food sources of lecithin. Chicken liver is also an excellent source of iron — a 3-ounce serving offers 35 percent of your daily value.

Lecithin Supplements

Lecithin is 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.

Talk to your doctor before taking a lecithin supplement (or any supplement) to make sure it’s safe for you based on your health status and any medications you’re taking.

What Are the Benefits of Lecithin?

There are claims that lecithin can be used as a treatment for Alzheimer’s disease, dementia, heart disease, and gallbladder disease, but the evidence is not conclusive.

There’s slightly more support behind using lecithin during breastfeeding and to help prevent nonalcoholic fatty liver disease.

Some breastfeeding women use lecithin supplements to relieve clogged milk ducts. While there’s limited scientific evidence around it, many have anecdotally found relief after taking lecithin supplements.

If you’re having trouble with clogged milk ducts, talk to your ob-gyn or lactation consultant before taking lecithin supplements.

As a source of choline, lecithin has been tied to protection from nonalcoholic fatty liver disease, according to a study published in 2023.

 Choline, especially in the form of phosphatidylcholine or lecithin, may help remove fat from your liver and prevent buildup.

The Takeaway

  • Lecithin is a nonessential fat that’s found naturally in some foods, such as eggs and sunflower seeds. It’s also sometimes added to processed foods to improve their taste and texture.
  • In the body, lecithin eventually turns into choline, which is an important nutrient.
  • In addition to being found in some foods, lecithin is available in supplement form.
  • Talk to your doctor if you’re curious about how adding lecithin to your diet might benefit you.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. Lecithin. University of Rochester Medical Center.
  2. Choline: Fact Sheet for Health Professionals. National Institutes of Health: Office of Dietary Supplements. June 2, 2022.
  3. Choline. Harvard T.H. Chan School of Public Health. March 2023.
  4. Powers V. The Great Egg Debate: Egg Whites Versus Whole Eggs. UTHealth Houston. May 12, 2025.
  5. Raw Egg Yolks. MyFoodData.
  6. Choline. Oregon State University: Linus Pauling Institute Micronutrient Center. July 2023.
  7. Lecithin – De-Oiled. U.S. Department of Agriculture. January 1, 2023.
  8. Soy Lecithin. University of Nebraska-Lincoln: Food Allergy Research & Resource Program. August 7, 2018.
  9. Lecithin. Drugs and Lactation Database (LactMed). February 15, 2024.
  10. Saturated Fat. American Heart Association. August 23, 2024.
  11. 10 Great Health Foods. Mayo Clinic. March 28, 2024.
  12. Çetinkaya A et al. The Effect of Wheat Germ on the Chemical Properties and Fatty Acids of White Cheese During the Storage Time. Food Science & Nutrition. December 27, 2019.
  13. Dried Sunflower Seeds. MyFoodData.
  14. Chicken Liver Braised. MyFoodData.
  15. Munteanu C et al. The Effect of Bioactive Aliment Compounds and Micronutrients on Non-Alcoholic Fatty Liver Disease. Antioxidants. April 10, 2023.
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