What Is a Lecithin Smoothie?

Lecithin smoothies are a type of dietary supplement that contain a lipid material called lecithin granules. These granules come in a powder variety that, like whey protein, can be added to smoothies made of fruits and other ingredients. While proponents of lecithin claim that it can cause a variety of different health benefits – such as weight loss or improved cardiovascular health – none of the benefits have been supported by science. For best results, talk to your doctor before adding lecithin smoothies to your diet.

Lecithin is a type of lipid material composed of inositol and choline. According to the Vanderbilt University website, lecithin is a major component of cell membranes and can be found in all types of living cells. In addition to pills and smoothies, lecithin can be consumed by following a diet rich in foods such as soybeans, grains, egg yolk, fish, yeast, legumes and peanuts.

Lecithin smoothies and shakes can be made by adding a tablespoon of lecithin powder to a blended mixture of fruits, milk, peanut butter and other ingredients. Like other types of smoothies, you can add and mix different ingredients depending on the specific flavor and health benefits you desire. For example, for a nutritious, low-calorie smoothie, blend a tablespoon of lecithin powder with low-fat milk and blueberries.

Each tablespoon of lecithin contains roughly 1,700 milligrams of phosphatidyl choline, 1,000 milligrams of phosphatidyl inositil and 2,200 milligrams of linoleic acid, according to the Lecithin Guide website. Of these three constituents, linoleic acid is the most documented for its health benefits as an omega-6 essential fatty acid. Like other essential fatty acids, it plays an important role in maintaining bodily functions, such as hair growth, bone health, skin growth, metabolism, reproductive health and brain function. Additionally, lecithin powder contains 4 grams of protein and 50 calories per tablespoon, according to the Augason Farms website.

According to Vanderbilt University, phosphatidyl choline is one of the principle types of phospholipids found in living cells. As the lecithin from your smoothie enters the body, it is broken down into a substance called choline. Diets that are deficient in choline have been linked to a variety of different health defects, such as liver damage, according to the Oregon State University website. Additionally, choline deficiencies may result in hepatic morphologic and hepaptic aminotransferase abnormalities, according to a study published in a 2001 issue of the “Journal of Parenteral and Enteral Nutrition.” While more data are required to make a definitive claim, it is possible that a moderate amount of lecithin from dietary or supplemental sources may prevent these types of conditions.

Article reviewed by Knuckles Last updated on: Feb 24, 2012

View the original article here