The Properties and benefits of soy lecithin Are multiple: excellent emulsifier, improves brain function, cardiovascular health... Composed of choline, fatty acids, glycerol, glycolipids, phospholipids, phosphoric acid and triglycerides, lecithin was originally isolated from egg yolk.
Nowadays, cottonseed, marine sources, milk, rapeseed, soybeans and sunflower are regularly extracted. It is usually used as a liquid, but can also be purchased in the form of granules.
The Properties and benefits of soy lecithin Are multiple: it is an excellent emulsifier (allows fats to be easier to digest and absorb), improves brain function, improves cardiovascular health, balances cholesterol levels and others that I will discuss later.
Soy lecithin is used as an additive in processed foods, medicines and supplements as it helps give these products a smooth and uniform appearance. In addition, its ability to emulsify fats makes it an ideal ingredient for kitchen sprays.
Uses of soy lecithin
This food is quite versatile and is used as:
- Emulsifier, helping aqueous solutions to be unified with fatty media
- Shelf life of food products
- Assistant in the making of bread, to prevent the dough from becoming sticky and to ferment faster
- Cooking agent, to avoid the formation of lumps in masses and for the formation of foams.
Soybean lecithin (also labeled E322) is found as an ingredient in:
- Breads, cakes, biscuits and cakes
- Ready-made pastries
- Salad dressings, mayonnaise and margarines
- Nuts and bolts
- Cooking Sprays
- Chocolate and granola bars
- Cough drops, supplements and medications
Properties and forms of action of soy lecithin
Soy lecithin has been taken as a supplement to treat and prevent a number of conditions. Here are their benefits and nutritional properties:
1- Is a good source of choline
The hill Is formed by our body in small amounts, but it is necessary to consume it through diet, something that most of us do not do, considering that 90% of people lack it.
This substance favors the maintenance of the cellular membranes, intervenes in the conduction of nerve impulses and decreases the chronic inflammatory response.
2- Improves brain function
The Phosphatidylcholine , Part of the membrane that surrounds the cells, breaks down releasing choline, which is widely known to be vital for brain health. This compound is of paramount importance to prevent the loss of Cognitive functions In old age, especially memory loss.
The hill easily crosses the Blood brain barrier And then used in our brain for the manufacture of acetylcholine, a substance involved in learning, the memory , Muscle function, sleep, arousal, hormone secretion and circulation.
It allows nerve cells to send impulses correctly. Recent research has shown that two tablespoons of lecithin daily helps to reduce mild memory problems associated with aging.
Studies have shown that lecithin can help treat neurological disorders and chronic degenerative diseases like dementia and the Alzheimer disease . This is not only due to the choline content in lecithin, but the omega 3 fats found in it also have a potentiating effect on cognitive functions.
3- Helps to detoxify the liver and improves the functioning of the bile ducts
Phosphatidylcholine is a necessary component for the particles of VLDL (Very low density lipoproteins) carry the triglycerides and cholesterol from our liver through the blood to the tissues for repair, storage, or energy production.
Without adequate phosphatidylcholine, fat and cholesterol can accumulate in the liver, which contributes to the Fatty liver disease .
Lecithin is involved in detoxification of the liver. The choline supplied by lecithin can be oxidized in our body to form a metabolite called betaine. The Betaine Is a source of methyl (CH3) groups needed for methylation reactions, which aid in biliary detoxification.
If the cholesterol in the bile moves without sufficient amount of bile salts and phosphatidylcholine, it can crystallize and gallstones can form.
4- Reduces physical stress
One of the many key health benefits of soy lecithin is a compound known as Phosphatidylserine ; A common phospholipid that helps stabilize part of the cell membranes of plants and animals.
Because phosphatidylserine affects Stress hormones Such as adrenocorticotropic hormone (ACTH) and cortisol, phosphatidylserine derived from cow brains has been shown to dampen the response to physical stress.
To see how phosphatidylserine derived from soy lecithin is compared with other sources, German researchers evaluated the effects of phosphatidic acid on soy lecithin and phosphatidylserine compounds (PAS) on ACTH and cortisol; And performed a psychological assessment known as the Spielberger Stress Inventory State Anxiety Inventory.
The trial compared the intake of 400 mg, 600 mg and 800 mg of PAS in groups of 20 people each. The researchers not only discovered that PAS has some very notable effects on mental health, but that its effects are dose dependent.
That is, they found that the intake of 400 mg of PAS, is much more effective in decreasing serum ACTH and cortisol levels than the larger doses.
5- Balances cholesterol levels
Soy lecithin can have a beneficial effect on cholesterol levels. Supplementation with 500 mg of soy lecithin per day for 8 weeks has been shown to reduce total cholesterol levels by 42% and LDL levels by 56%.
However, not only does soy lecithin have an effect on cholesterol. On the whole, unprocessed soy sources also do the same job, though perhaps at a slower rate.
In a five-week study of men who ate soy products as their main source of protein, their cholesterol levels LDL Was reduced by up to 14%, while their levels of HDL Increased by up to 8%.
A 2010 study evaluated total and LDL cholesterol levels after the administration of soy lecithin in patients with diagnosed hypercholesterolemia.
30 volunteers took a supplement of 500 mg of soy lecithin each day, and the results were quite striking:
- A reduction of 40.66% in total cholesterol after 1 month.
- A 42.00% reduction in total cholesterol after 2 months.
- A 42.05% reduction in LDL cholesterol after 1 month.
- A 56.15% reduction in LDL cholesterol after 2 months.
6- Optimizes cardiovascular health
Soy lecithin is also abundant in Inositol , A substance similar to vitamin B.
Our body uses inositol to help keep cholesterol and blood pressure levels healthy and within the normal range for healthy growth of hair and skin and helps break down body fat.
This is especially important for those who suffer from abdominal obesity, as excess fat surrounds vital organs and increases cardiovascular risk considerably.
7- Stimulates immunity
One study revealed that seven days of intake of 2 g / kg of soy lecithin may increase the phagocytic activity of macrophages in rats by almost 29%.
In addition, it was shown that the Lymphocytes (White blood cells that are critical for the immune system) increased by 92%.
8- Promotes weight loss
Lecithin favors the oxidation of fats, which has a direct implication in energy metabolism. In order for the fats to oxidize, they need to be available and this is where lecithin comes in.
Thanks to their action, the fats can be attacked by the digestive enzymes and transported inside the cells to be oxidized in the Mitochondria . This mechanism is very useful in people who have slow metabolism as a consequence of carrying restrictive diets in the long term. In addition, soy lecithin is a natural substance that does not generate dependence.
Indirectly, by improving liver function, soya lecithin allows the liver to Thyroid hormone . This plays a fundamental role in maintaining an optimized metabolism.
Thyroid hormone deficiency causes obesity in a large number of people, especially women. Thus, those who have a deficit of phosphatidylcholine or thyroid hormone in the blood may benefit from the use of a soy lecithin supplement.
9- Improve sports performance
When a person exercises regularly to improve their muscle tone, the amount of lecithin (phosphatidylcholine) contained in the muscles increases. This increase in lecithin helps the muscles to get rid of lactic acid Which accumulates during intense exercise, and can lead to increased muscle resistance.
Choline found in soy lecithin supports the increased production of acetylcholine, a neurotransmitter that is also used by our body to stimulate muscle activity.
Muscle activity may be impeded in endurance sports, when choline reserves in our body begin to decrease below the recommended lower limit.
10- Improves joint health
Soy lecithin (phosphatidylcholine) has a lubricious action on our body, covering the tissues and helping to reduce friction, especially for larger joints such as elbows, shoulders, hips, knees and ankles.
On the other hand, it has a high content of Omega-3 fatty acids , Which help normalize the inflammatory response in the body. Omega 3 fats are precursors of substances that inhibit the formation of proinflammatory cytokines.
For this reason, they are useful in numerous chronic inflammatory conditions. Its presence in soy lecithin also supports other benefits mentioned above, such as improving cardiovascular health, blood pressure, etc.
They also reduce total cholesterol and LDL, increasing HDL that has a protective effect by taking cholesterol from tissues and transporting it to the liver to be eliminated.
11- Improving reproductive health
Lecithin can increase the volume of male ejaculation, since male semen contains a considerable amount of lecithin.
12- Helps balance estrogens
Inositol and choline are very effective in helping our liver to convert estriol to estradiol, the safest form of Estrogen . For this reason, those who suffer from hormonal disorders or have problems related to fertility, can benefit from a supplement with soy lecithin.
13- Supports bowel health and digestion
Phosphatidylcholine is a crucial component of the mucosal layer in the intestinal tract. Without a layer of healthy mucosa, the intestinal walls become very easily inflamed.
Lecithin emulsifies fats to facilitate the digestion of fatty foods. In case of deficiency, soy lecithin can support digestion and the use of fat-soluble vitamins (D, K, E and A).
14- Delicious and easy to use
Soy lecithin maintains a special nutty taste, that is, it has an almost neutral taste that allows its incorporation in many foods, both liquid and solid.
You can use 1-2 tablespoons to be added to a protein shake or a vegetable juice. You can also sprinkle on foods like cottage cheese, yogurt, cereals or salads, or mix in salad dressings, attach it with oatmeal, or add it directly to pancake and muffin recipes.
And what other properties of soy lecithin do you know?
References
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