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Do you know what the 7 macronutrients are necessary for the human body?
Maintenance of nutrients required by the human body mainly includes seven categories: protein, fat, carbohydrates, inorganic salts, vitamins, water and dietary fiber. (classified by traditional nutrition)
Then among them, there is a substance, known as the “third nutrient” that can be juxtaposed with protein and vitamins.
It is – Lecithin.
Many people don’t know much about lecithin, but it’s actually powerful, also known as the body’s “vascular scavenger”.
Today’s article will give you a comprehensive introduction to the knowledge about lecithin, let’s take a look!
What is lecithin
Lecithin, from the Greek lekithos “yolk”, is a generic term, also known as phosphatidylcholine, for A group of phospholipids important for cellular structure and metabolism.
is a type of phospholipid that is primarily composed of two fatty acids, glycerol, phosphoric acid, and choline.
Lecithin is found in many natural foods, including cells such as green vegetables, red meat, egg yolks, soybeans, sunflower seeds and some plant seeds< /strong>.
The main functions of lecithin include stabilizing cell membranes, stimulating various metabolic processes, and supporting liver cell regeneration, etc.
Pure lecithin is a white wax that turns black when exposed to air; commercial lecithin is brown to pale yellow and has a consistency from powder to liquid Wait.
The discovery of lecithin
In 1845, French chemist and pharmacist Théodore Gobley first isolated lecithin from egg yolks.
(above: Théodore Gobley)
In 1850, he named phosphatidylcholine lecithin.
Gobley first isolated lecithin from egg yolk and established the complete chemical formula for phosphatidylcholine in 1874; and during this time, Gobley discovered lecithin Found in a variety of biological materials, including, for example, venous blood, human lung, bile, human brain tissue, fish eggs, roe, and sheep and chicken brains.
As a natural emulsifier, lecithin has additional functional and nutritional benefits.
Lecithin is also used in eye drops, skin moisturizers and food emulsifiers.
Lecithin, a good emulsifier
Lecithins are amphiphilic—they can attract both water and fatty substances (hence both hydrophilic and lipophilic) , for smoothing food textures, emulsifying, homogenizing liquid mixtures and repelling sticky materials.
Lecithin is a mixture of glycerophospholipids, including phosphatidylcholine, phosphatidylethanolamine, phosphatidylinositol, phosphatidylserine, and phosphatidic acid, among others.
In general, lecithin can be chemically extracted with solvents such as hexane, ethanol, acetone, petroleum ether or benzene;
It has low solubility in water and is often used as a excellent emulsifier in processed foods.
Lecithin, a precursor to choline
Lecithin (phosphatidylcholine) is a precursor of choline, and as such, it is involved in the synthesis of the neurotransmitter acetylcholine.
Additionally, levels of lecithin correlated with levels of choline and acetylcholine.
Thus, one putative mechanism of action of lecithin is to increase the synthesis, release, and availability of acetylcholine.
Lecithin is also involved in complex intracellular processes, including regulation of cell membrane permeability.
For example, patients with bipolar disorder exhibit altered membrane phospholipid metabolism, and low levels of choline in orbitofrontal gray matter have been found in patients with manic symptoms. Therefore, supplementation with lecithin significantly stabilized the membrane and altered the action potential.
Several sources of lecithin
In addition to animal foods such as egg yolks, soybeans, rapeseed and sunflower seeds are generally the main starting products for obtaining lecithin.
Washing, drying and extraction produces a vegetable crude oil with up to 2.5% lecithin.
The crude oil is heated to 90°C with the addition of a small amount of water, the lecithin is then separated from the crude oil with a special separator, and the extraction process uses ethane .
The wet lecithin gum is then dried and cooled below 50°C to avoid darkening, the end result is a liquid, natural lecithin.
About soy lecithin
What most people hear most is soybean lecithin, and its main ingredient is fat.
Soy lecithin is high in omega-6, and it is not recommended to consume too much.
100 grams of soy lecithin contains:
Monounsaturated fat accounts for 10.98%, polyunsaturated fat accounts for 45.32% (mainly omega-6), and saturated fat accounts for 15.01%.
Many people worry about whether they will be allergic to lecithin. We cannot guarantee that you will not be allergic to it. If you are allergic to soy, it is recommended not to take risks. eat.
If it is not labeled Organic soy lecithin, it is likely to be GMO soy lecithin, a risk to be aware of.
Actually, it is not necessary to eat soy lecithin. Other foods such as egg yolk and caviar are also good sources of lecithin.
So what are the functions and benefits of lecithin? Then look down!
The role and benefits of lecithin
Once in the body, lecithin is broken down into choline, a vitamin-like nutrient important for liver health, which also helps our body break down fat into available energy. (Related reading: Eat more egg yolks to prevent dementia, no heart disease, fatty liver, because choline is too powerful…)
Secondly, lecithin is also present in breast milk. Some women use lecithin to reduce the viscosity of breast milk and help prevent blocked milk ducts. In general, lecithin has the following health benefits:
Lecithin relieves fatigue
According to the European Commission for Herbal Products, lecithin can relieve fatigue and weakness.
A 2018 study in the Journal of Nutrition reported that high doses (1200 mg) lecithin can increase energy and reduce fatigue in menopausal women.
Fighting Dementia Symptoms
Lecithin contains choline, a chemical the brain uses to communicate.
Clinical studies show that a diet rich in choline can improve memory and help Alzheimer’s patients.
Therefore, choline-containing lipid substances, such as lecithin, can improve the functional pathways of the brain.
Soothes and moisturizes skin
Lecithin is also found in the ingredients of some skin care products and can be used as a emollient, making skin feel smooth by restoring moisture.
And in most of these products, the lecithin used is called hydrogenated lecithin (an amphoteric surfactant obtained by the hydroprocessing of natural lecithin, which can Forms liquid crystal structures in water or as an emulsifier in an emulsion system).
Reduces colonic inflammation
Ulcerative colitis is an inflammatory bowel disease (IBD) that is generally associated with low levels of phosphatidylcholine.
A 2010 study found that lecithin supplementation reduced intestinal inflammation in patients with ulcerative colitis, compared to participants taking a placebo , participants taking lecithin had a 50% reduction in inflammation.
Flecithin risks, side effects
So, what are the risks, side effects of taking lecithin?
In general, people with egg and soy allergies need to be especially careful, as they may cause allergic reactions.
Take lecithin at no more than 5,000 mg per day.
Also, lecithin has no Reference Nutrient Intake (RNI), so try to read labels on lecithin supplements carefully. For breastfeeding, the Canadian Breastfeeding Foundation recommends 1200 mg of lecithin four times a day.
And the following people should not take soy lecithin:
Children under 12
People allergic to soy, peanut or, egg and birch pollen – at risk of allergic reaction
Key Thin Dragon Says
At present, the main sources of lecithin are soybean lecithin, egg yolk lecithin, milk lecithin and other food lecithin, etc.
However, animal-derived lecithin is relatively more soluble in blood, has less omega-6, and is more easily absorbed by the body.
At present, most of the lecithins on the market are soy protein, starch, and some lecithin concentrates, which have no special nutritional value and may cause allergies.
Therefore, I recommend choosing animal-derived lecithin. For example, eating egg yolks will be more realistic, hahaha. When paired with high-quality fish oil, the effect will be better.