Lecithin is a mixture of phospholipids found in various foods and used as a supplement and ingredient in food, medical, and commercial products. It is claimed to have health benefits, but scientific evidence is lacking. Overconsumption can cause adverse effects, and extreme soy allergy sufferers may be sensitive to it. The American Heart Association recommends obtaining lecithin naturally through food, and no RDA has been set by the FDA. Lecithin is a crucial component of the human body, making up a significant portion of brain weight and liver fat.
Lecithin was first identified in 1846 by Maurice Gobley, a French chemist. It is the name of a mixture of phospholipids, an important component of food products, present both naturally and added as a supplement. The body breaks this mixture down into choline, phosphate, glycerol and fatty acids.
Found naturally in a number of foods, people can consume lecithin in egg yolks, fish, grains, legumes, peanuts, soybeans, wheat germ, and yeast. It is also used in food preparation to create products such as baked goods, chocolate, margarine and mayonnaise due to its ability to moisturize, preserve and emulsify. It’s a key ingredient in cooking spray, the substance used to replace oils, margarine, and butter in sautéing and baking.
Lecithin is also used in medical practice and other commercial products, such as plastics, pharmaceuticals, pesticides, cosmetics, soap and paints. For these applications it is extracted from eggs or soybeans. It is also sold in powder, grain, liquid or capsule form as a dietary supplement.
As a dietary supplement, lecithin is claimed to have a number of roles, including improving cardiovascular health, relieving arthritis symptoms, and improving liver function. It is primarily offered as a supplement to aid in weight loss and to provide increases in fat metabolism, despite the fact that these claims are made without presentation of any scientific evidence to demonstrate that lecithin is effective in weight loss and fat metabolism. fat. Additionally, some claims have been made to suggest that soy phospholipids improve cholesterol metabolism, although studies supporting this have questioned their methodology.
Despite this, lecithin plays a crucial role in the human body, as evidenced by the fact that approximately 30% of brain weight and 66% of liver fat is made up of this substance. Furthermore, it is an essential constituent of every human cell. The American Heart Association believes that lecithin is best obtained naturally through food products, rather than through supplements, and no recommended daily allowance (RDA) has been set by the US Food and Drug Administration (FDA).
Doses greater than 25 grams per day of lecithin can cause adverse side effects, including nausea, stomach upset, diarrhea and vomiting. It can also be dangerous to a very small portion of the population with an extreme soy allergy. Although most of these people are allergic to soy protein only, and are therefore unaffected by soy lecithin, extremely allergic people can be sensitive to all soy products and experience an allergic reaction.
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