The amount of phospholipids in food, what is their importance and benefit?


Everyone knows about the importance of a balanced menu for health. Our appearance and the state of the body as a whole are a reflection of what we eat, what way of life we ​​lead. Since childhood, accustomed to going on about their gastronomic preferences, we do not think about the consequences of such actions.

Complex at first glance, the name "phospholipids" is nothing more than complex fats or lipids. In their composition: fatty acids, nitrogen, phosphoric acid. All systems of the human body use splitted phospholipids to regulate its activity.

Structure of phospholipid

This group of compounds is unique in that it is not produced in the body, so you need to know where the phospholipids are contained.


  • Importance of essential fats for the body
  • Useful properties of lipids
  • Rules for the use of phospholipids
  • Products as a source of phospholipids

Importance of essential fats for the body

The role of these compounds for the work of internal organs and systems is difficult to overestimate. Their lack or excess contributes to the emergence of a number of pathological conditions.

Functions of phospholipids:

  • participation in the metabolism between cells;
  • acceleration of blood supply of muscles;
  • restoration of damaged cells of organs;
  • trophic, energy and transport function;
  • slowdown of collagen synthesis;
  • normalization of nervous activity;
  • formation of cell membranes;
  • emulsification of fat in the intestine;
  • acceleration of excretion of cholesterol from the body;
  • preventing the development of atherosclerosis;
  • decrease in the viscosity of bile, an obstacle to the formation of stones;
  • decrease susceptibility of the organism to infections;
  • participation in the production of antibodies;
  • improvement of brain activity: improving memory, perception and processing of information.
Physicochemical Properties of Lipids
Contain phospholipids in food, after eating them in food, they accumulate in the heart, nervous tissue, liver and brain.

Useful properties of lipids

Phospholipids belong to the group of essential substances. The term "essential" means an indispensable, vital element. In the body, the compounds are synthesized in the liver and in the kidneys from pre-ingested food. The main depot of phospholipids is the liver.

These compounds, depending on what foods they are in, have a different chemical composition and differ in their effect on the body.

Food products contain lecithin - one of the most valuable phospholipids, regulating the exchange of cholesterol.After entering the body, lecithin at the cellular level restores the structure of the membranes. The cell of the damaged organ increases the semipermeability, intercellular connections are established.

After replenishing the body phospholipids significantly reduces the risk of heart attack, stroke, cleaned vessels, which is especially important in adulthood.

The human brain consists of phospholipids by 30%. These substances are part of myelin sheaths of nerve fibers and neurotransmitters. With their deficiency, the body suffers from memory and emotional state, Alzheimer's disease can develop.

The effect of lecithin on the human body

Rules for the use of phospholipids

Depending on the lifestyle and the state of the body per day a person should consume from 5-10 grams of these essential substances. With food, we get up to 50% of phospholipids because of their poor digestibility.

Features of use:

  1. One of the rules of using these compounds is gentle heat treatment, they are destroyed at high temperature. Organisms phospholipids are absorbed better when fed them with products from wholemeal, cereals, vegetables and fruits. They combine well with carbohydrates.
  2. If you have a history of memory disorders, Alzheimer's disease, liver disease, hepatitis, it is recommended to increase the intake of foods containing phospholipids. Outwardly, their lack is manifested by mood swings, dry hair and skin. Joint diseases - arthrosis, arthritis, osteoporosis, too, can be caused by its lack. A number of skin diseases occur against the background of a lack of lecithin: eczema, psoriasis.
  3. Excess of these substances is manifested by thickening of the blood, diseases of the pancreas, small intestine, hypertension.

Products as a source of phospholipids

Products of animal and vegetable origin contain a different percentage of lipids. In the first place is the yolk of a chicken egg (3% of useful compounds). On the second - unrefined oils (in past processing, freezed, after pressing, the percentage of content is significantly lower).

Irreplaceable phospholipids, in which products are their largest number:

  • chicken eggs;
  • unrefined vegetable oil;
  • leguminous crops;
  • meat and liver;
  • cheese;
  • a fish.

When storing food, it is necessary to take into account the property of fats to be oxidized. The fats of marine fish are the most susceptible to it, the offal of animal origin (bacon) is stored longer. When the storage conditions are violated, the organoleptic properties change: a specific odor, color appears.

Percentage of phospholipids in vegetable oils
In the elderly, it is useful to eat milk processing products - buttermilk. This easily digestible product, in addition to the content of lecithin, is of value and other important compounds: fats, proteins.

Seeds, walnut and raisins are also rich in lecithin. In general, it is contained in a large number of products, so a well-designed menu will guarantee well-being and prevent a number of diseases.

Ttablethe content of lecithin in foods of plant and animal origin

Food The amount of lecithin (mg) in 100 g
Yeast ,
Peas ,
Sunflower oil ,
Soybean oil 2-4
Liver 1
Caviar To 10

The modern way of life of a city dweller is focused on products obtained from a supermarket. They do not give the body the right amount of nutrients. To maintain the internal balance of the body's systems, a person has to purchase expensive medications. This is a complex of vitamins, substances for the restoration and maintenance of liver functions.

The state of human health is affected by hereditary factors, living conditions, ecological conditions. But in a greater degree, the quality of life and longevity depends on a properly formed diet. Food should be balanced in terms of mineral, vitamin composition. Each of us is fully responsible for our state of health, and the key to longevity is in our hands.

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