Lecithin benefits and harms. Lecithin for what?
Lecithin is a world-famous drug that specialists use in the general therapy of their patients, recommend as a preventive remedy for various ailments, and is also used in the course of rehabilitation after injuries and surgical operations.
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The concept of lecithin has two scientific definitions:
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What is lecithin for? All human tissues contain this trace element, and it is also found in the structure of animals, birds and fish, as well as in some varieties of plants. To maintain the proper functioning of all systems of the human body, this substance is very important and necessary, because:
- in the liver structure, 50% of the volume falls on lecithin;
- it is 30% in the tissues of the spinal cord and brain;
- the nervous system contains 17% lecithin;
- is present in large quantities in the heart muscle.
Benefits of lecithin for human health
The key useful properties of the micronutrient for the body are as follows:
- activates cellular regeneration processes;
- favors the functioning of the nervous system and brain;
- provides fast transportation of nutrients and nutrients to all organs and tissues;
- is a natural antioxidant and fights toxic substances and free radicals;
- protects the liver because it acts as a very strong hepatoprotector;
- improves the functioning of the reproductive system;
- participates in the regulation of lipid metabolism, preventing fats from aculating on the vascular walls;
- enhances the processes of hematopoiesis, provides a restorative effect, which is important in the process of rehabilitation of the body after injuries and operations;
- reduces the pain of approaching menopause syndromes, helps to restore the menstruation cycle;
- stimulates brain function, improves thought processes, increases indicators of physical and mental activity;
- promotes fetal development and facilitates women's labor activity;
- counteracts the accumulation of salts, thus ensuring the prevention of cholelithiasis;
- regulates the mineral and lipid balance, actively fights excess weight;
- improves the processes of attention and memory, counteracts the body's susceptibility to stress.
The main elements of lecithin
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Lecithin contains components important for the human body:
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The combination of these substances allows you to protect the body from premature aging and counteract the development of cancer, as well as normalize all biochemical reactions in the body, stimulate the functioning of the gastrointestinal tract.
Lecithin is a full-fledged biological supplement that can be included in your usual diet to improve health and recover from diseases, as well as normalize metabolic processes and improve immunity.
Soy lecithin belongs to the group of those food components that are often found on sale, but few people can understand its useful properties. It is noteworthy that there is critically little scientifically based and objective evidence about him. So how useful is this ingredient and how to use it correctly? Next, let's look in more detail.
General information about soy lecithin
Lecithin acts as a food additive obtained from several sources, and soybeans are key among them. It is most often used as an emulsifier or lubricant when cooking. It is also used as an antioxidant and a product that can preserve the taste properties of the product.
There are many controversial issues about the benefits of lecithin. Many people think that such a substance is dangerous to human health. But most often such a statement is not supported by any evidence.
You can use soy lecithin without knowing it yourself
This substance is present in many food products that are found in the showcases of supermarkets and retail stores, namely in dairy products, children's mixtures, margarine, ice cream, bakery products, semi-finished products and food additives. Thus, our body receives a certain amount of ingredient, but few people know about it.
At the same time, we get it in very small quantities, so there is no health danger.
Soy lecithin helps to normalize cholesterol levels
Very often, soy lecithin supplements are needed for those people with elevated cholesterol levels. This component helps to normalize it.
Nevertheless, research in this area is very limited. Thus, one experiment involving animals who were given soy lecithin showed that the level of poor LDL decreased, and good LDL remained at the same level.
Another study conducted on a group of people obtained the same results - LNPN decreased by 56 percent, the total reduction in cholesterol levels was 42 percent.
Normalizes the cardiovascular system
Lecithin obtained by processing soybeans can significantly improve the cardiovascular system and reduce the risk of developing heart diseases associated with high blood pressure.
It is also worth noting that soybeans are digested for quite a long time, which allows people using soy lecithin to feel full for much longer.
Improves breastfeeding process
According to the researchers, the use of lecithin supplements during breastfeeding prevents clogging of ducts. To achieve this effect, experts recommend using up to 1200 mg of the substance per day, dividing this volume into 4 doses.
This effect of lecithin is due to the fact that this substance can reduce the viscosity of breast milk, which significantly reduces the likelihood of ducts clogging. However, taking additives alone does not allow to ensure maximum efficiency.
To achieve maximum improvement in the feeding process, it is recommended to combine the use of lecithin supplements with:
- massage;
- using warm compresses;
- additional pumping.
In case of any changes in the feeding process, it is recommended to seek help from a lactation specialist.
Improves the digestive process
Studies conducted by scientists have shown that taking lecithin supplements can improve the digestive process in people suffering from ulcerative colitis. Thanks to the emulsifying features of this substance, the condition of mucus in the digestive tract improves, which improves the digestive process and protects the walls from damage.
Lecithin food supplements can also be used for other diseases that worsen the digestive process and negatively affect the gastrointestinal tract.
Eliminates the symptoms of dementia
One of the main components of lecithin is choline, a substance used by the brain for work. According to research results, when using food additives with a high choline content, the thinking process and memory are significantly improved. Moreover, this substance allows you to get rid of the symptoms of Alzheimer's disease.
At the moment, scientists are not sure whether lecithin supplements can be used to treat neurological diseases, but the results of the studies gradually bring them closer to this decision.
Restores the skin
The main component of most skin care products is lecithin. This substance is used as a means to soften the skin, improve its structure and restore it. Such cosmetics use a specialized type of this element called hydrogenated lecithin.
Some people use lecithin in its pure form to treat eczema and skin rashes, but not all studies confirm the effectiveness of this substance in treating such ailments and solving problems of this kind. However, theoretically, taking lecithin supplements can improve skin quality.
Does the body need more choline?
Choline is an important micronutrient and component of the acetylcholine neurotransmitter. It is present in various food products, including soybean lecithin in the form of phosphatidylcholine.
If the body lacks choline, it manifests itself in organ dysfunction, obesity of the liver and damage to muscle tissues. But if you detect symptoms in time, you can prevent micronutrient deficiency and normalize your health.
Soy lecithin is safe even with an allergic reaction to soybeans
Despite the fact that soy lecithin is obtained from soybeans, most allergens disappear during treatment, therefore, the finished product is safe for health.
According to scientists from the University of Nebraska, many allergists do not advocate warnings that people allergic to soybeans should not use soy lecithin. If a person is extremely allergic, it is possible that there may be a negative reaction to soy lecithin.
In general, soy lecithin is a safe food supplement. Its presence in small quantities of food products is not in danger to health. Evidence of the beneficial properties of the ingredient is very limited, but the fact that it helps to meet the daily need for choline is an important aspect for the use of lecithin as a food additive.
What else you need to know about soy lecithin
Some people tend to worry that soy lecithin is produced from genetically modified soybeans. In this case, it is recommended to eat only organic products.
It is important to take into account the fact that, despite the naturalness of soybeans from which lecithin is produced, it contains a chemical solvent, and it can be a potentially dangerous or undesirable component for the perception of some people.
Comparison of lecithin supplements - which one is better in purpose and function
Lecithin is one of the most important substances necessary to maintain and promote health. It is a fat-like compound that provides the human body with an impressive amount of phospholipids - substances used by the body to maintain cell structure and tissue regeneration. For this reason, lecithin supplements are often prescribed by doctors to prevent diseases and restore the body after surgeries or serious diseases.
According to research data, lecithin is generated in the human body. However, its production as a result of injuries, operations or natural aging is significantly reduced. This leads to the development of various violations. At the same time, regular use of lecithin supplements has the following positive effect:
- improving the immune system;
- normalization of heart function;
- maintaining cell integrity and improving metabolism;
- generation of additional amounts of energy;
- reduction of cholesterol levels;
- getting rid of excess fat;
- normalization of blood sugar levels;
- improvement of the reproductive system;
- acceleration of the tissue regeneration process;
- normalization of the digestive system;
- reducing the likelihood of dementia;
- restoration and protection of liver cells.
At the moment, the consumer is offered a wide range of additives containing lecithin. Let's see which one is the best.
Now
The American brand Now Foods has become popular in Europe and the former CIS countries due to its relatively good quality and affordable prices. Today, this company offers consumers several lecithin supplements at the same time, among which each buyer will be able to choose the most suitable option. These include:
- Sunflower Lecithin 1200 mg - gel capsules containing sunflower lecithin, allowing to effectively reduce cholesterol and the risk of psychological and neurological diseases;
- Sunflower Lecithin Pure Powder - lecithin powder made from sunflower seeds, containing, in addition to the main compound, a number of minerals that can improve health;
- Lecithin Granules - powder made from soybeans, which has one of the highest efficiency indicators;
- Sunflower Liquid Lecithin is a liquid sunflower lecithin characterized by a high absorption rate.
All additives do not contain GMOs and have a high safety index, which is confirmed by the presence of a GMP certificate.
Solgar
Solgar, whose production facilities are located in the United States, has become known for its high efficiency and impeccable quality of its additives. Lecithin is no exception, which is presented in two variations:
- Soya Lecithin Granules is a specialized soybean powder, a portion of which contains up to 7.5 grams of lecithin, which is more than enough to meet the needs of the body;
- Lecithin 1360 mg - gelatin capsules containing soy lecithin, which are easy to use and store.
Both products are made of high-quality GMO-free soybeans. Moreover, they do not contain dairy products, yeast, corn and artificial preservatives that can cause an allergic reaction.
Source Naturals
Lecithin from Source Naturals is an additive presented in the form of gelatin capsules containing 1200 milligrams of soy lecithin. According to research data, this product has the following properties:
- normalizes the liver;
- accelerates metabolic processes;
- improves the absorption of vitamins and minerals.
In addition, it belongs to vegetarian products and does not contain gluten.
Natrol
Another product with a high lecithin content is offered by the American company Natrol. Its supplement called Lecithin contains 1200 milligrams of soy lecithin in the form of capsules that have a positive effect on the brain, cardiovascular system and liver.
This product is manufactured in accordance with GMP standards. In addition, it does not contain products of animal origin and can be used by vegetarians.
Doppel Herz
The German pharmacological company Doppel Herz offers a special complex called "Active lecithin + B-vitamin". In addition to the main component, the capsules of this supplement also contain vitamins B1, B2, B6, B12 and E. All this ensures the highest efficiency in improving the nervous, cardiovascular and immune systems.
Nature's Plus
The famous American brand Nature's Plus strives to please all categories of the population, not just vegetarians. Therefore, it offers two products at once:
- Egg Yolk Lecithin is a special supplement made from egg yolks, which, in addition to 600 milligrams of lecithin, contains 16 milligrams of useful cholesterol, which improves the condition of the heart muscle and circulatory system;
- Lecithin - capsules with soy lecithin in the amount of 1200 milligrams, produced not only from soybeans, but also from 19 grain crops, which ensures the highest nutrient content and digestibility.
Both supplements are often recommended by doctors and nutritionists to people who follow a low-calorie diet to maintain the body's systems.
Puritan's Pride
Puritan's Pride stands out from its competitors by offering two additives of soy lecithin with a substance content of 1200 and 520 milligrams, respectively. The first is suitable for restoring the body after surgery or treating the deficiency of this substance, while the second can be used as a prevention of various diseases.
It is worth noting that the cost of the latter is quite low. This, in turn, makes a dietary supplement for the prevention of liver, brain and heart diseases available to all categories of the population.
Carlson Labs
Carlson Labs is a well-known American brand offering affordable health products. Its Lecithin supplement, containing 1200 milligrams of soy lecithin, differs from its competitors by the addition of choline. The last nutrient has a positive effect on the cell structure, thereby enhancing the effect of the main component.
Among the features of this product, doctors also highlight the absence of:
- glucose;
- lactose;
- dyes and flavors;
- gluten;
- fish.
Doctors note that this product is suitable for adults and cannot be used by persons under 14 years of age.
Walmark
An equally effective way to meet the body's lecithin needs is the addition "Lecithin" from the Czech brand Walmark. The content of the main component in it is 1200 milligrams.
The additive is made from soybeans and does not contain traces of animal products. Therefore, it can be used by vegetarians and people who are allergic to lactose.
Conclusion
Lecithin is one of the relatively harmless substances, the use of which can significantly improve health. It can be taken both as food additives and as natural products. However, the second option is more useful, as it does not undergo additional chemical treatment.
Due to the fact that many of the additives presented in this list have minor differences in the level of effectiveness, we will make a more detailed comparison in the form of a table.
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The complex |
Title |
Qty lecithin in portion |
Type of lecithin |
Form |
The price |
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1200 mg |
sunflower |
Capsules |
low |
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5400 mg |
sunflower |
powder |
high |
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3700 mg |
soybean |
powder |
Average |
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5700 mg |
sunflower |
liquid form |
высокая |
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7500 мг |
соевый |
порошок |
высокая |
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1360 мг |
соевый |
капсулы |
средняя |
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1200 мкг |
соевый |
капсулы |
низкая |
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1200 мг |
соевый |
капсулы |
средняя |
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500 мг |
соевый |
капсулы |
средняя |
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600 мг |
яичный |
капсулы |
высокая |
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1200 мг |
соевый |
капсулы |
средняя |
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1200 мг |
соевый |
капсулы |
средняя |
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620 мг |
соевый |
капсулы |
низкая |
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1200 мг |
соевый |
капсулы |
средняя |
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1200 мг |
соевый |
капсулы |
высокая |
Лидирующие позиции среди указанных выше продуктов занимают продукты от брендов Now Foods, Source Naturals и Puritan’s Pride. Однако при их покупке следует учитывать, что у каждого человека может быть аллергия на те или иные продукты. Так, для людей с аллергией на сою или семена подсолнечника лучшим выбором будет яичный лецитин от Nature’s Plus, а для других же отличным выбором может стать добавка от Walmark. В то же время лицам, желающим получить максимальную пользу от использования пищевых добавок, рекомендуется обратить внимание на Doppel Herz «Актив лецитин + B-витамин», усиливающий эффективность основного компонента.
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Дата издания статьи 21.11.2018
Дата обновления 23.02.2022
Источники
- Mourad AM., et al. (2010). Influence of soy lecithin administration on hypercholesterolemia. DOI:
10.1155/2010/824812 - Soybeans and soy lecithin. (2018).
farrp.unl.edu/soy-lecithin - What is lecithin? (n.d.).
elma-eu.org/what-is-lecithin/
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