14 PROPERTIES OF SOY LECITHIN FOR HEALTH - NUTRITION - 2024

The properties of soy lecithin for physical and mental health are multiple: excellent emulsifier, improves brain function and cardiovascular health. Composed of choline, fatty acids, glycerol, glycolipids, phospholipids, phosphoric acid, and triglycerides, lecithin was originally isolated from egg yolk.

Today, it is regularly extracted from cottonseed, marine sources, milk, rapeseed, soybeans, and sunflower seeds. It is generally used as a liquid, but can also be purchased in granule form.

Soy lecithin is used as an additive in processed foods, medications, and supplements, as it helps give these products a smooth, 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 unify with fatty media
• Extend the shelf life of food products
• Helper in the preparation 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.

Soy lecithin (also marked E322) is found as an ingredient in:

• Breads, cakes, cookies and cakes
• Ready-made cake mixes
• Salad dressings, mayonnaise, and margarine
• Nut butters
• Kitchen 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. Next, its benefits and nutritional properties are mentioned:

It is a good source of choline

Nerve cells. Source:

Choline is formed by our body in small amounts, but it is necessary to consume it through the diet, something that most of us do not do, considering that 90% of people lack it.

This substance favors the maintenance of cell membranes, intervenes in the conduction of nerve impulses and decreases the chronic inflammatory response.

Improves brain function

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Phosphatidylcholine, part of the membrane that surrounds cells, breaks down releasing choline, which is widely known to be vital for brain health. This compound is extremely important in preventing the loss of cognitive functions in old age, especially memory loss.

Choline easily crosses the blood-brain barrier and is then used in our brain to make acetylcholine, a substance involved in learning, 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 a day help reduce mild memory problems associated with aging.

Studies have shown that lecithin can help treat neurological disorders and chronic degenerative diseases such as dementia and Alzheimer's 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.

Helps detoxify the liver and improves the functioning of the bile ducts

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Phosphatidylcholine is a necessary component for VLDL (very low density lipoprotein) particles to transport triglycerides and cholesterol from our liver through the blood to the tissues for their repair, storage, or energy production..

Without adequate phosphatidylcholine, fat and cholesterol can build up in the liver, contributing to fatty liver disease.

Lecithin is involved in the detoxification of the liver. The choline supplied by lecithin can be oxidized in our body to form a metabolite called betaine. Betaine is a source of methyl (CH3), groups necessary for methylation reactions, which aid in biliary detoxification.

If cholesterol in the bile moves without sufficient amounts of bile salts and phosphatidylcholine, it can crystallize and gallstones can form.

Reduce physical stress

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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 compares with other sources, German researchers evaluated the effects that phosphatidic acid from soy lecithin and phosphatidylserine compounds (PAS) have on ACTH and cortisol; and performed a psychological assessment known as the Spielberger State Trait Anxiety Inventory stress subscale.

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 found that PAS has some very noticeable 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 lowering serum ACTH and cortisol levels than larger doses.

Balances cholesterol levels

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Soy lecithin can have a beneficial effect on cholesterol levels. Supplementing 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 soy lecithin has an effect on cholesterol. Together, raw soy sources do the same job, too, though perhaps at a slower pace.

In a five-week study of men who ate soy products as their main source of protein, it was found that their LDL cholesterol levels dropped by up to 14%, while their HDL levels increased by up to 8%.

A 2010 study evaluated total and LDL cholesterol levels after soy lecithin administration in patients with diagnosed hypercholesterolemia.

30 volunteers took a 500 mg soy lecithin supplement each day, and the results were quite surprising:

• A 40.66% reduction 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.

Optimize cardiovascular health

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Soy lecithin is also abundant in inositol, a substance similar to vitamin B.

Inositol is used by our bodies to help maintain healthy and within the normal range of cholesterol and blood pressure levels, for healthy hair and skin growth, and to help break down body fat.

This is especially important for those who suffer from abdominal obesity, since excess fat surrounds vital organs and cardiovascular risk increases considerably.

Boosts immunity

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One study revealed that seven days of ingestion of 2 g / kg of soy lecithin can increase the phagocytic activity of macrophages in rats by almost 29%.

Furthermore, the lymphocyte count (white blood cells that are essential for the immune system) was shown to increase by 92%.

Promotes weight loss

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Lecithin favors the oxidation of fats, which has a direct implication in energy metabolism. For fats to be oxidized, they need to be available and this is where lecithin comes in.

Thanks to its action, fats can be attacked by digestive enzymes and transported into cells to be oxidized in the mitochondria. This mechanism is very useful in people who have a slow metabolism as a result of long-term restrictive diets. In addition, soy lecithin is a natural substance that does not generate dependency.

Indirectly, by improving liver function, soy lecithin allows the liver to activate 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. In this way, those who have a deficiency of phosphatidylcholine or thyroid hormone in the blood, can benefit from the consumption of a supplement based on soy lecithin.

Improves athletic performance

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When a person exercises regularly to improve muscle tone, the amount of lecithin (phosphatidylcholine) contained in the muscles increases. This increase in lecithin helps the muscles to rid themselves of lactic acid that builds up during intense exercise, and can lead to increased muscle endurance.

The choline found in soy lecithin supports increased production of acetylcholine, a neurotransmitter that is also used by our bodies to stimulate muscle activity.

Muscular activity can be impeded in endurance sports, when the choline reserves in our body begin to decrease below the recommended lower limit.

Improves joint health

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Soy lecithin (phosphatidylcholine) has a lubricating action on our body, coating the tissues and helping to reduce friction, especially in the case of larger joints such as elbows, shoulders, hips, knees and ankles.

On the other hand, it is high in omega-3 fatty acids, which help to normalize the inflammatory response in the body. Omega 3 fats are precursors of substances that inhibit the formation of pro-inflammatory cytokines.

For this reason, they are useful in numerous chronic inflammatory conditions. Its presence in soy lecithin also supports the other benefits mentioned above, such as improved cardiovascular health, blood pressure, etc.

They also reduce total cholesterol and LDL, increasing HDL that has a protective effect by taking cholesterol from the tissues and transporting it to the liver to be eliminated.

Improves reproductive health

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Lecithin can increase the volume of male ejaculation, since male semen contains a considerable amount of lecithin.

Helps balance estrogens

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Inositol and choline are very effective in helping our liver convert estriol into 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.

Supports gut health and digestion

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Phosphatidylcholine is a crucial component of the mucosal layer in the intestinal tract. Without a layer of healthy mucosa, the intestinal walls become inflamed very easily.

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).

Delicious and easy to use

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Soy lecithin maintains a special nutty flavor, that is, it has an almost neutral flavor that allows it to be incorporated into many foods, both liquid and solid.

1-2 tablespoons can be used to add to a protein shake or vegetable juice. It can also be sprinkled on foods such as cottage cheese, yogurt, cereal, or salads, or mixed into salad dressings, paired with oatmeal, or added directly to base recipes for pancakes and muffins.

References

1. Kinetics and Safety of Soy Lecithin Phosphatidylserine (PS) Absorption.
2. Mourad AM, et al Influence of soy lecithin administration on hypercholesterolemia. Cholesterol. (2010).
3. Honda K, et al Toxicity studies of Asahi Kasei PI, purified phosphatidylinositol from soy lecithin. J Toxicol Sci. (2009).
4. Miranda DT, et al Soy lecithin supplementation alters macrophage phagocytosis and lymphocyte response to concanavalin A: a study in alloxan-induced diabetic rats. Cell Biochem Funct. (2008).