Have you ever seen the name 'Lecithin' on the ingredients list of a food package, biscuit or other food you buy from the store? You may have also seen it as a supplement. What exactly is lecithin? Is it good or bad for our body? Many people have a big question about this. So today we will talk about it simply, in a way that you can understand.
Simply put, what is lecithin?
Lecithin is a type of fat that is essential for the cells in our body. It is naturally found in many foods. Think about it, every cell in our body has a wall. Lecithin helps keep those cell walls healthy.
Lecithin is naturally found in soybeans and egg yolks , but it is also found in smaller amounts in foods such as wheat germ, peanuts, and animal liver.
Lecithin is added to many foods we buy in stores these days, especially chocolate, bakery products, and salad dressings. The reason for this is that lecithin can improve the taste, appearance, and shelf life of a food. For example, soy lecithin is produced industrially by adding hot water to soybean oil and spinning it at high speed.
What are the benefits of lecithin for our body?
Speaking of lecithin, there are several benefits it is said to provide to our health. Let's look at them one by one.
Helps with heart health
We always talk about the two types of cholesterol in our bodies, right? "good" cholesterol and "bad" cholesterol.
- "Bad" cholesterol (LDL Cholesterol): When these levels increase, fatty deposits begin to form on the inner walls of our blood vessels. This gradually narrows the blood vessels, increasing the risk of serious diseases such as heart attack and stroke.
- "Good" cholesterol (HDL Cholesterol): Its job is to take away the bad cholesterol that has accumulated in the blood vessels and return it to the liver for processing. It's like a garbage collector in our body.
Research has shown that lecithin, especially from soy, can reduce levels of this "bad" cholesterol. It may also help increase levels of "good" cholesterol. Therefore, lecithin may contribute to some extent to protecting heart health.
Special for breastfeeding mothers!
This is a very important issue for breastfeeding mothers. Sometimes, when breastfeeding, milk ducts can become blocked (clogged ducts). This is a very painful and uncomfortable experience. The blocked area can become swollen, red, and painful.
If this blockage of the milk ducts continues, it can develop into an infection called mastitis , which can cause symptoms such as body aches and fever.
There is a theory that lecithin can be used to help with this situation. Lecithin is thought to reduce the viscosity of breast milk . When the milk becomes liquid, it reduces the risk of blockage in the ducts. Some recommendations suggest that taking about 1,200 milligrams (1.2g) of lecithin four times a day can help prevent this condition.
But, this is very important: you should never start anything like this on your own. You should definitely talk to your doctor and get his advice before starting any supplement.
Is there an effect on brain function?
Lecithin contains choline, a nutrient that is essential for brain function. Therefore, researchers have investigated whether lecithin can be beneficial in memory disorders, especially conditions like dementia.
While one study has shown some promising results, the results of many other studies are less clear. That is, it is not yet proven that taking lecithin has a definitive benefit for memory problems. Therefore, further research is needed on this topic.
Help for healthy skin
If you look at the ingredients list of some of the skin care products and cosmetics you use, you will see the name lecithin. That’s because lecithin is a great moisturizer, meaning it helps retain moisture in the skin. When applied to the skin, it can reduce dryness and flaking. Research shows that it is safe to apply to the skin at concentrations of up to 15%.
Things to consider when using lecithin
As with anything, there are a few things we need to pay attention to when using lecithin. These can be referred to as side effects or risks.
| Risk/side effect | Description and what to do |
|---|---|
| Allergies | Lecithin is often made from soy. Many people who are allergic to soy are allergic to soy protein. Scientists say that soy lecithin does not contain soy protein. However, if you have a soy allergy, it is best not to take any risks. If a food does not list the source of lecithin on the label, it is wise to ask the manufacturer or avoid the food. |
| Digestive problems | Some people may experience minor digestive upsets, such as stomach pain, bloating, and diarrhea, when taking lecithin. |
| Pregnancy and breastfeeding | This is something you should definitely keep in mind. If you are pregnant or breastfeeding, be sure to consult your doctor before taking a lecithin supplement. |
What is the dosage of lecithin?
There is no official recommended daily allowance for lecithin. That is, there is no set amount that says "this much should be taken per day."
Some sources recommend that breastfeeding mothers take 1,200 milligrams four times a day to treat blocked milk ducts. Others recommend taking 300 milligrams two to three times a day for general health benefits.
It's best to follow the manufacturer's instructions on the packaging if you're purchasing a lecithin supplement (capsules, powder, or liquid).
But, more importantly, talk to your doctor before adding lecithin to your diet. He or she is the best person to determine the right dosage for you, considering your health condition, needs, and other medical conditions.
Take-Home Message
- Lecithin is a type of fat that is naturally found in foods and is essential for our bodies. It is also used as a food additive and nutritional supplement.
- Lecithin can help support heart health by reducing bad cholesterol (LDL) and maintaining skin moisture.
- Lecithin is thought to help prevent blocked milk ducts, especially in breastfeeding mothers.
- The effect of this on memory has not yet been definitively proven.
- People with soy allergies and those who may have digestive problems should be careful.
- Most importantly: Never start taking lecithin or any other supplement without medical advice. Always talk to your doctor to determine if it's right for you and what dosage to take.
💬 අදහස් (0)
තවමත් කිසිදු අදහසක් පළ කර නොමැත. ඔබේ අදහස පළමු වරට මෙහි එක් කරන්න.
ඔබේ අදහස එක් කරන්න