Lecithin - What Is It? What Is It For? The Benefits And Harms Of Lecithin, Where Is It Contained?

2024 Author: Josephine Shorter | [email protected]. Last modified: 2024-01-07 17:49

Lecithin: what do we need it for? What products contain?

Content:

• The benefits of lecithin
• Harm to lecithin
• Lecithin for children
• Lecithin for pregnant women
• Instructions for the use of lecithin
• What foods contain lecithin?

The term "lecithin" has ancient Greek roots and comes from the word "lequitos", which means "egg yolk". Indeed, it is hardly possible to imagine a food product that would contain more lecithin than yolks. However, modern "commercial" lecithin in 99% of cases is made from soybean oil - an available plant material, and is a by-product of refining and hydration.

Food emulsifiers and biologically active food additives sold under the name "lecithin" consist of the following components:

• Phosphatidylcholine - 19-21%;
• Phosphatidylethanolamine - 8-20%;
• Inositol - 20-21%;
• Phosphatidylserine - 5-6%;
• Soybean oil - 33-35%;
• Tocopherol, free fatty acids, esters, sterols, styrenes and biological pigments - 2-5%;
• Carbohydrates - 4-5%.

As you can see from this list, almost two-thirds of lecithin consists of phospholipids, which is why these concepts are synonymous in many medical sources. Almost all hepatoprotectors are made from soy lecithin - drugs that are credited with the ability to restore and protect the liver. Although the radical therapeutic effect of these drugs has not yet been clinically proven, lecithin itself is of great importance for human health.

Entering the body with food, lecithin enters into a number of complex chemical reactions, which result in the following substances:

• Higher fatty acids - palmitic, oleic, stearic, arachidonic;
• Phosphoric acid;
• Glycerol;
• Choline.

Without these lipids and amino acids, it is impossible to imagine the normal development and functioning of the nervous system in general and the brain in particular, adequate assimilation of fat-soluble vitamins, healthy cholesterol balance, correct blood composition, high-quality work of the cardiovascular, digestive and reproductive systems.

Lecithin acts as the main structural component of all cell membranes, ensures cell homeostasis, and participates in all energy and metabolic reactions. This substance is naturally present in absolutely any living organisms and biological fluids, and even in plant tissues. Lecithin is especially abundant in the brain, eggs, eggs, semen, nerve fibers and special fighting organs of some animals, for example, electric rays.

Lecithin consists of half of the human liver, a third of the brain and its surrounding protective shell, as well as about 17% of all nerve tissues in our body.

Without lecithin, our body generally cannot function and renew itself normally, since this substance simultaneously acts as a building material for new cells, and as a transport for the transfer of components of cellular reactions. A person who is chronically deficient in lecithin loses the ability to regenerate, is rapidly aging and is seriously ill, moreover, it is impossible to help him with medicines and vitamins until the lack of lecithin in the body is replenished. After all, if there is no lecithin, there is no transport for medicines, no material for new cells.

The average daily human diet contains about 4 g of lecithin, which is equivalent to two yolks of large chicken eggs. And the need for an adult in lecithin is 5-7 g per day, depending on age, gender and lifestyle.

A certain amount of lecithin is normally synthesized by the liver, but under the influence of the adverse effects of external (ecology, stress) and internal (poor-quality food, alcohol, smoking, medicines) factors, as well as with age, this ability is gradually lost. In addition, human digestive functions deteriorate, and lecithin supplied with food ceases to be fully absorbed.

Meanwhile, we are in dire need of lecithin throughout our lives:

• In the womb, the proper formation of all organs and systems of the fetus, in particular the brain and spinal cord, depends on a sufficient level of lecithin;
• In the first year of life, the baby should receive enough lecithin with breast milk or formula so that his cognitive and motor functions develop normally;

• In preschool and primary school age, the formation of a child's intelligence, the speed of adaptation to a new team and the assimilation of educational material, the ability to concentrate on classes are directly related to lecithin;
• The period of puberty also cannot go smoothly against the background of lecithin deficiency: severe mood swings, deterioration of skin quality are inevitable, in severe cases - underdevelopment and infantilism of the genitals, ovarian dysfunction in girls and testes - in boys;
• For an adult, especially those engaged in heavy physical or complex mental work, living in a metropolis, lecithin is simply necessary to maintain health and prevent serious diseases;
• The expectant mother needs much more lecithin, because she spends part of the resources of her own body first on the formation of the fetus, and then on feeding the newborn baby;
• In older people, the level of lecithin in the body is almost always low, since the functions of synthesis and assimilation are simultaneously impaired. A deficiency of lecithin in adulthood can lead to the development of dementia, multiple sclerosis, Parkinson's and Alzheimer's diseases.

Why does a person need lecithin, we figured it out, but a reasonable question arises: why not just revise the diet in such a way as to provide yourself with a daily amount of lecithin? Who said you should definitely go to the pharmacy and spend money on supplements and vitamins? Apparently the pharmaceutical companies said so. But let's hurry to debunk your skepticism: there is a rational reason for taking extra lecithin.

The fact is that absolutely all foods rich in lecithin are simultaneously rich in lipids, including low density lipoproteins. Simply put, they are all very fatty and packed with cholesterol. And in order to draw from them the norm of lecithin, you have to "load" a mountain of what you don't need at all, especially if you are overweight and there is a danger of atherosclerosis. Of course, lecithin is present even in cabbage, but there is so little of it that we can assure you that you will not eat that much cabbage. Therefore, additional intake of lecithin is fully justified.

Today we will tell you what are the beneficial properties of lecithin, how it affects each specific function of the body, for what diseases it is prescribed, why lecithin is especially needed for children and pregnant women, how to take it correctly, what are rumors about the dangers of lecithin and whether they have under a scientific basis.

The benefits of lecithin

Maintaining optimal lecithin levels in the body provides the following benefits:

• Activation of brain activity and strengthening of memory - this is due to the fact that one of the main components of lecithin, phosphatidylcholine, in the presence of pantothenic acid (vitamin B5) is transformed into acetylcholine - the main neurotransmitter responsible for intelligence, memory and concentration;
• Getting rid of addiction to tobacco - the above-mentioned amino acid acetylcholine enters into a competitive interaction with nicotine and fights for the same nerve receptors, therefore, taking lecithin helps to weaken physiological nicotine addiction and overcome the bad habit;
• Maintaining the strength and conductivity of nerve fibers - lecithin is involved in the synthesis of myelin, an insulator and protector of nerve fibers. When the myelin sheath becomes thinner, the nerves lose their ability to conduct impulses and then die. That is why, especially in mature and old age, a person needs to provide his body with a sufficient amount of lecithin;
• Correct assimilation of fat-soluble vitamins - when entering the blood, lecithin phospholipids act as an emulsifier and turn it into a liquid homogeneous emulsion in which lipids, amino acids, vitamins A, D, E, K are evenly dissolved. In this form, useful substances are easily distributed throughout the body and fulfill their functions;
• Normalization of the composition of bile and prevention of gallstone disease - the emulsifying properties of lecithin allow it to provide the optimal chemical composition and flexibility of bile, interfere with the formation of cholesterol gallstones and promote the dissolution of already formed solid fatty deposits on the walls of the gallbladder and in the bile ducts;
• Protecting and restoring liver cells is one of the most important beneficial functions of lecithin. Phospholipids strengthen the membranes of hepatocytes, liver cells, dissolve and remove excess fat from the liver and help it cope with the daily work of cleaning the blood from poisons and toxins, including alcoholic ones;
• Regulation of cholesterol metabolism and prevention of atherosclerosis - in the presence of lecithin, the "bad" cholesterol (LDL) in the blood is split into separate, small lipid fractions and is freely transported, and in conditions of lecithin deficiency, cholesterol, on the contrary, adheres to the walls of blood vessels and forms plaques, which leads to the development of atherosclerosis - a deadly obstruction of the arteries;
• Strengthening the heart muscle and protecting against heart attack - lecithin phospholipids are involved in the synthesis of L-carnitine, a valuable amino acid responsible for providing muscle tissue with energy. You have probably heard of this substance if you are fond of sports or bodybuilding: L-carnitine makes muscles flexible and elastic, and also helps to increase their size. But the main muscle of our body is the heart, and it also really needs L-carnitine;
• Revealing the child's intellectual potential - the lecithin that a baby receives in the first year of life determines the capacity of his memory, mental abilities and the degree of resistance of brain cells to the destructive effects of negative factors and aging. That is why pediatricians stand up for breastfeeding, because breast milk has the highest concentration of easily assimilable lecithin;
• Maintain Respiratory Health and Prevent Lung Cancer - Lecithin is essential for the production of surfactants, the main components of the elastic lipid film that surrounds the alveoli of the lung. The preservation of this film ensures adequate filling of the alveoli and prevents their collapse. Thus, the process of gas exchange and blood oxygen saturation, the resistance of the lungs to damage to toxins, aging and cancer indirectly depends on lecithin;
• Prolongation of reproductive age and protection against genital cancer - firstly, both male (testosterone) and female (estrogen, progesterone) sex hormones are produced from cholesterol, but for this it must be in a dissolved state. And what ensures the homogeneity of cholesterol, if not choline and inositol, components of lecithin? Secondly, in the presence of lecithin phospholipids, estradiol is transformed into estriol, a much less oncogenic form of the hormone. Thus, lecithin not only prolongs reproductive age, but also protects against cancer of the genital area;
• Maintaining the functions of the pancreas and preventing diabetes - lecithin prevents the aging of the pancreas, helps it synthesize the hormone insulin, and also enhances the sensitivity of insulin receptors. This allows healthy people to consume more carbohydrates without the risk of developing diabetes, and for those who are already sick, lecithin helps to reduce the intake of insulin and glucose-lowering drugs.

Harm to lecithin

Lecithin has the unique properties of a surfactant, emulsifier and dispersant:

• When two immiscible liquid substances are combined, for example, oil and water, lecithin reduces the surface tension of the cell membranes of the oil and allows these substances to be converted into a homogeneous emulsion;
• When liquid and solid substances are combined, lecithin works as a dispersant - it quickly soaks the dry fraction and mixes it with the liquid into a homogeneous elastic mass;
• When two solids combine, lecithin acts as a lubricant and prevents molecules of one fraction from sticking to the molecules of the other.

These functions have made lecithin an indispensable aid in the food industry. With the addition of lecithin, fatty sauces, mayonnaise, butter, margarine and spreads, chocolate, pastry creams and icing, sweets, pastries, cakes, rolls, waffles and many other products are produced. Lecithin is especially often used during the preparation of confectionery and baking, since it not only contributes to good baking and non-sticking to molds, but also significantly prolongs the freshness of cakes and pastries.

Soy lecithin is registered in the international register of food additives under the code E322 and is approved for use in food production all over the world.

The cosmetics industry is also willing to use E322 in creams, lotions, emulsions, serums, lipsticks and other beauty and health products. What role lecithin plays in the pharmaceutical industry, we have already voiced above - dietary supplements and hepatoprotectors are made of it.

Almost 100% of the lecithin that we see on food, cosmetic and pharmaceutical labels comes from soy. Vegetable protein is absorbed by humans by 90%, moreover, it is not burdened with harmful animal fat, so it is simply impossible to deprive cheap soybeans of leadership positions in this area. And is it necessary? After all, the harm of soy lecithin has not been confirmed by any authoritative scientific study.

Nevertheless, for some reason, rumors are constantly circulating about the dangers of lecithin. Believe it or not - everyone's personal choice, but let's try to identify all the sources of consumer dissatisfaction, and figure out whether these fears and fears can be justified by science?

The vast majority of references to the dangers of lecithin are associated with the problem of GMOs, and here is what scientists say about it:

• Genetically modified soybean from Southeast Asia is an incredibly convenient raw material for the production of lecithin, because it grows quickly, does not get sick, bears abundant fruit, is stored for a long time and costs a penny. Such soybeans have flooded the market in China, the United States and other major food-consuming countries. It also seeps into the Russian market, although it is prohibited by law. Professor D. Faganiz (maharishi university of management fairfield, USA) says the following about genetically modified soybeans: “Geneticists supply our table with affordable and tasty products that contain foreign proteins. How these proteins will behave in the future, and what effect they will have on the body of each individual person, and the population as a whole, can only be shown by time. GMO is Russian roulette”;
• Although "commercial" soy lecithin is present in the human diet relatively recently (about 30 years), there is already scientific evidence of numerous cases of allergy to foods with it, especially in children, regardless of which lecithin was used: genetically modified or conventional. On the other hand, it is very difficult to establish whether lecithin is harmful, or some other food additive from the composition of the same finished products;
• A group of researchers from the University of Hawaii USA studied the effects of soy isoflavones on the brain and came to the conclusion that regular consumption of genetically modified soy lecithin leads to an inability to fully absorb amino acids, and, as a result, to a decrease in the level of intelligence and weakening of long-term memory;
• In 1959, a highly controversial scientific study was conducted in the United States, according to the results of which soy isoflavones destroy the thyroid gland. Influenced by the interest in GMOs, scientists at the US National Center for Poisoning in 1997 repeated this study, and concluded that genetically modified soy lecithin actually inhibits thyroid function;
• Another danger that lies in wait for lovers of cheap soy is phytoestrogens, substances similar to hormones and competing for the effect on the corresponding receptors in the body of all mammals, including humans. Scientists recently uncovered a stunning mechanism by which soybeans fight to survive in nature. Animals eat soy - phytoestrogens enter the bloodstream and inhibit reproductive function - the population of soy eaters is declining! That is, the plant itself acts as a kind of oral contraceptive;
• Even in countries where GMO lecithin is not banned, pediatricians strongly advise against giving ready-made foods containing it to children under three years of age: cakes, muffins, rolls, chocolate bars, sweet bars, cheese curds, creams and sauces. Very often, the consumption of such products leads to allergies, diathesis, neurodermatitis, atopic dermatitis, and sometimes even asthma and diabetes, not to mention obesity;
• Expectant mothers should definitely beware of genetically modified lecithin, since there is already evidence that this substance increases the risk of premature birth, leads to the malformation of the nervous system and genital organs of the fetus and greatly increases the likelihood of developing severe forms of allergy in the unborn child.

It is important to understand that all talk about the dangers of lecithin is associated only with low-quality, dangerous, genetically modified plant materials. Lecithin as such is simply irreplaceable for humans: it is enough to recall that our liver consists of 50% of it, and the brain - 30%. It is simply impossible to find harmful lecithin in baby food or certified vitamin complexes: these products in Russia undergo strict sanitary and epidemiological control before they reach the shelves.

Another thing is ready-made food products, like muffins with astronomical shelf life or exotic sauces from sunny Asia. Buying them, especially when giving them to children, you always take risks. In order not to think about the dangers of lecithin and not to be afraid for the health of your family, just follow the advice of nutritionists: buy fresh food, cook more often at home, minimize the consumption of ready-made meals and drinks, whose label in terms of volume and content is more like a fantasy thriller scenario …

Lecithin for children

It is difficult even to find words to describe how important lecithin is for the health and full development of children. Deficiency of lecithin phospholipids interferes with adequate assimilation of fat-soluble vitamins, and this is fraught with rickets, scoliosis and osteoporosis. A lack of choline and acetylcholine can cause delays in the mental and physical development of the baby, suppression of immunity, underdevelopment of the genitals, and blood clotting disorders.

The daily norm of lecithin for children is 1-4 g. The consequences of lecithin deficiency in the first year of life are irreversible - it can no longer be replenished, and the lost intellectual potential cannot be returned.

In children under three years of age, lecithin deficiency is manifested by the following symptoms:

• Increased intracranial pressure and severe headaches;
• Whims, tearfulness, lethargy, restless sleep;
• Disorders of psychomotor and speech development;
• Reduced immunity and frequent colds.

In children 3-12 years old, a lack of lecithin in the diet turns into other problems:

• Poor concentration, poor memory, poor academic performance;
• Difficulties in adapting to new living conditions and educational teams;
• Emotional instability, aggression, uncontrollable behavior;
• Increased fatigue, muscle weakness;
• Again, low immune status and frequent colds.

If you suspect that your baby has a lecithin deficiency, especially if the child does not eat well, sorts out foods and refuses healthy, full-fledged meals, consult your pediatrician about taking lecithin. The drug for children is available in the form of a gel, granules and capsules. Delicious fruit gel can be given to babies from the age of four months. Older children can use pellets that are easy to add to liquid foods. And children from 8 to 16 years old can take lecithin in capsules themselves. The dosage and duration of the course of treatment is indicated in the instructions, but sometimes it is adjusted by the doctor.

Lecithin for pregnant women

Taking lecithin prophylactically during pregnancy and lactation is your contribution to the future, as this will provide your baby with good health and good mental potential. Most gynecologists prescribe lecithin-containing multivitamin complexes to their patients, starting from the second trimester of pregnancy. It is believed that in the first trimester, when the reserves of the mother's body are still almost intact, the fetus will be provided with lecithin. In addition, it is better to generally minimize the interference of any foreign substances into the body when the main organs and systems of the fetus are laid.

The daily requirement for lecithin in pregnant women increases by about 30% and is 8-10 g, but it is a big mistake to compensate for the deficit with fatty animal products!

Almost all expectant mothers gain excess weight during pregnancy, and are very worried about this. One of the main causes of the problem is nutritional moods and excessive consumption of fatty foods. You cannot limit yourself in food, but you should try to maintain a healthy balance between proteins, fats and carbohydrates throughout the pregnancy. And the increased need for lecithin can be easily replenished with the help of appropriate preparations.

Lecithin prophylaxis provides pregnant women with the following benefits:

• Increasing the chance of survival of a premature baby due to a stronger respiratory system;
• Relief of joint and back pain caused by the heaviness of the abdomen and the redistribution of the load on the skeleton;
• Maintaining the health and beauty of hair, nails, skin and teeth;
• Regulation of lipid metabolism, lowering the level of "bad" cholesterol and insurance against gaining excess weight.

How to take lecithin: instructions for use

The optimal dosage form for adults is powder lecithin. It is usually taken one teaspoon three times a day with meals. The powder can be poured into any non-hot dish or drink: salad, juice, kefir, yogurt, porridge. For the treatment of multiple sclerosis, psoriasis and other serious diseases, higher doses of lecithin are required - up to 5 tablespoons per day.

Powdered lecithin is very quickly absorbed and penetrates into the bloodstream, so the positive effect of taking it is felt almost immediately. An hour before an important event (interview, exam), it is recommended to take one spoon of lecithin, preferably together with pantothenic acid (vitamin B5). The same tandem helps to cope well with nervous overexcitation and insomnia, if taken before bedtime.

For children over 4 months old, lecithin is poured into the milk mixture at the rate of a quarter of a coffee spoon 4 times a day or half –2 times a day. As the baby grows up, the dosage can be gradually increased to a full coffee spoon 2 times a day, and by the age of one, switch to lecithin gel.

Notes:

• The opened package of powdered lecithin should be stored no longer than 60 days in a dark, cool and dry place;
• For patients with exacerbation of cholecystitis, pancreatitis and gallstone disease, lecithin can only be taken with great care and under medical supervision, since it has a choleretic effect and accelerates the excretion of gallstones;
• Those who take high doses of lecithin for a long time (more than 3 tablespoons per day) need to add vitamin C to the diet to protect against nitrosamines, choline metabolism products, and calcium to bind excess phosphorus.

Indications for the use of lecithin

Indications for the use of lecithin are:

• Pregnancy and lactation.
• Delays in mental and physical development in children.
• Senile weakness and memory impairment.
• Neuroses, depression, insomnia, chronic fatigue syndrome.
• Nicotine and alcohol addiction.
• Acute and chronic gastrointestinal diseases: gastritis, pancreatitis, cholecystitis, etc.
• Avitaminosis and decreased immunity.
• Liver diseases: hepatitis, fatty hepatosis, cirrhosis, etc.
• Elevated blood cholesterol, atherosclerosis.
• Heart ailments: ischemia, angina pectoris, cardiomyopathy, myocarditis, etc.
• Multiple sclerosis and other autoimmune diseases.
• Psoriasis, eczema, neurodermatitis.
• Respiratory diseases: bronchitis, pneumonia, tuberculosis, etc.
• Sexual dysfunctions: impotence, infertility, decreased libido, etc.
• Diabetes mellitus and obesity.
• Diseases of the kidneys and urinary tract: glomerulonephritis, pyelonephritis, enuresis, etc.
• Eye problems: optic nerve atrophy, retinal degeneration.
• Diseases of the oral cavity and teeth: periodontal disease, pulpitis, caries, etc.
• Increased intracranial pressure.
• Intense physical activity and active sports.

What foods contain lecithin?

Before talking in detail about which products contain lecithin, it is necessary to clarify that high concentrations of this substance are present only where there is a lot of fat. Therefore, when you are told that there is lecithin in both pork liver and broccoli, this does not mean at all that you can eat a portion of any of these foods and get the same amount of lecithin. It won't even be comparable.

Let's divide all products containing lecithin into two large groups:

• Animal products;
• Vegetable products.

The richest animal products in natural lecithin content are egg yolks and liver, and vegetable products are unrefined soybean and sunflower oil.

Record-breaking animal products for lecithin content:

• Egg yolks;
• Liver and other offal;
• Meat and poultry;
• Fatty fish;
• Margarine and butter;
• Cheese and fatty cottage cheese;
• Cream and buttermilk.

Herbal products containing maximum lecithin:

• Soybean oil and other unrefined vegetable oils;
• Peanuts, almonds, walnuts, sunflower seeds;
• Legumes - peas, soybeans, beans, beans, chickpeas;
• Groats - corn, buckwheat, wheat bran;
• Vegetables - broccoli, cauliflower and white cabbage, carrots, green salad.

[Video] Lecithin - Necessary or Not Useful?

This video gives the most complete understanding of what lecithin is. What is its role in human health, what is the mechanism of action of lecithin, the sources of its intake in food.

Article author: Mochalov Pavel Alexandrovich | d. m. n. therapist

Education: Moscow Medical Institute. IM Sechenov, specialty - "General Medicine" in 1991, in 1993 "Occupational Diseases", in 1996 "Therapy".