In the 1940s, our exploration and understanding of lecithin began with humble egg yolks. Today, we’ve come to recognize that numerous foods contain varying amounts of lecithin. Rich sources of lecithin include egg yolks (comprising 10% of the yolk), soybeans, and animal livers—with egg yolks and soybeans being healthier options compared to liver. The presence of lecithin in our bodies is predominantly found in vital areas such as the brain and nervous system, circulatory system, immune system, heart, liver, and kidneys. Consequently, the importance of lecithin in nutritional discussions is profound.
Lecithin and the Brain & Nervous System
The brain is the organ with the highest concentration of lecithin. As an integral member of the phospholipid family, lecithin is an indispensable nutrient for brain and nerve cells.
- Lecithin facilitates information transfer between brain cells and nerve cells. The efficient transfer of information requires neurotransmitters—often metaphorically referred to as “couriers”—and lecithin serves as the primary raw material for their synthesis. This process enhances mental agility, alleviates brain fatigue, and boosts concentration, leading to improved learning capabilities and work efficiency.
- Lecithin is crucial during the neural development stages of fetuses and infants. It promotes the development of the brain’s nervous system and enhances brain volume growth. The U.S. Food and Drug Administration (FDA) stipulates the inclusion of lecithin in infant formulas.
- Lecithin repairs damaged brain cells, reduces arterial plaque, and effectively prevents and mitigates Alzheimer’s disease.
- Additionally, lecithin regulates autonomous nervous disorders caused by mental stress or significant strain, reducing symptoms like brain fatigue, anxiety, irritability, and insomnia. It sustains the brain’s healthy state.
Given its crucial role in nourishing the brain and nervous system, lecithin is particularly vital for infants, students, white-collar workers, intellectuals, and the elderly.
Lecithin and the Circulatory System
With its ability to emulsify and break down fats, lecithin can disperse cholesterol and fat particles adhered to the walls of blood vessels, reducing their retention time and clearing away peroxides. This process lowers blood viscosity, promoting smooth circulation and aiding in the prevention of conditions like arteriosclerosis, hypertension, and cardiovascular diseases. Consequently, lecithin, much like EPA in fish oil, is heralded as a vascular “cleaner.” For those concerned about vascular health due to elevated lipids, a combined supplementation of fish oil and lecithin is advisable.
Lecithin, Liver, Gallbladder, and Pancreas
- Liver: Habitual heavy drinking or consumption of high-fat, high-sugar diets burdens liver cells. Prolonged strain can lead to conditions like fatty liver or even cirrhosis. Lecithin safeguards liver cells from detrimental factors, fosters cell rejuvenation, promotes fat degradation, and reduces fat deposits in liver cells, diminishing the risks of fatty liver and cirrhosis.
- Gallbladder: Excess cholesterol in the body can form gallstones, with 90% of these stones resulting from cholesterol. Lecithin dissolves excess cholesterol, ensuring it remains fluid in bile and effectively preventing gallstone formation.
- Pancreas: Lecithin holds significance for diabetic patients, especially those with concurrent arteriosclerosis. Apart from its vascular protective properties, lecithin enhances pancreatic functions, repairs pancreatic cells, and strengthens insulin secretion, thereby effectively regulating blood sugar.
Lecithin, Kidneys, and Intestines
As a natural “detoxifier,” lecithin promotes metabolic waste removal from cells, facilitating its excretion through urine and sweat. It offers diuretic properties, reducing swelling and blood pressure. Lecithin activates intestinal cells, fosters colonic peristalsis, and ensures vascular patency in the intestinal walls, effectively preventing or alleviating constipation, especially in bedridden elderly patients.
Lecithin for Radiant Skin
Lecithin, an essential component of cell membranes, is indispensable for every cell in the human body. As a natural detoxifying agent, lecithin promotes the decomposition of bodily toxins and ensures their removal through the liver and kidneys. By increasing hemoglobin levels in the blood, lecithin ensures ample oxygen and water supply to skin cells. Regular supplementation can enhance the regenerative capabilities of skin cells, bestowing a lustrous complexion, minimizing roughness, and reducing wrinkles. Lecithin also provides essential nutrients like inositol for hair, preventing hair loss and reducing the greying of hair.
How to Supplement with Lecithin?
- Consume 1-2 boiled eggs daily.
- Regularly eat soy products and drink soy milk.
- Incorporate black fungus, sesame, mushrooms, and yams into your diet, and consider drinking fish head soup frequently.
- Vegetarians and those with specific needs can opt for additional lecithin supplementation. Due to the complexity and cost of extracting lecithin from egg yolks, most market products are derived from soy lecithin. The main forms available are “capsules” and “granules”, with a minority being tablets and powders.
Lastly, for those looking to supplement with lecithin, bear in mind that lecithin is sensitive to high temperatures. It loses its activity at temperatures exceeding 50℃. Thus, it’s best to take lecithin supplements with lukewarm water and store them in a cool, shaded environment. Moreover, being a member of the lipid family, lecithin is calorie-dense. While it offers numerous health benefits, excessive consumption could contribute to weight gain.
Author: Cui Yihui, Registered Nutritionist, MSc in Medicine
Review: Wang Junbo, Associate Professor and Ph.D. Supervisor, Peking University Medical Department