Lecithin – an underestimated fat-soluble substance?

 

What is lecithin?

Lecithin (German: Lezithin) derives from the Ancient Greek word λέκιθος (lekithos for egg yolk). Along with cholesterol and other compounds, it is classified as a fat-soluble substance. 

In terms of its chemical structure, lecithin is a phospholipid composed of glycerol, fatty acids, choline, and phosphoric acid. 

Lecithin is an important component of all cell membranes and, as a natural emulsifier (enabling the combination of fat and water), ensures the firm structure of cell walls. Accordingly, this emulsifying function is utilized in the food industry to manufacture certain products. One example is soy lecithin, a common ingredient in chocolate or margarine. The food industry labels its presence in foods as soy lecithin, lecithin, or also as E 322. Furthermore, lecithin is an active ingredient in cosmetics and medicine and is also offered as a dietary supplement.

Soy lecithin is obtained from soybeans and is the most commonly used type of lecithin in the food industry. Soy lecithin is often used as an emulsifier to mix oil and water and improve the texture of foods.

Egg lecithin is obtained from egg yolk and has similar properties to soy lecithin. It is often used in baked goods and desserts to improve the texture.

Sunflower lecithin is obtained from sunflower seeds and is an alternative for people with soy or egg allergies. It is also used as an emulsifier and can be found in many foods. Furthermore, lecithin is a very important additive in baking processes. Baked goods stick less and are easier to whip.

Occurrence in foods:

  1. Animal sources: Eggs, offal, marine fish
  2. Plant sources: Soybeans, rapeseed, sunflower seeds, flaxseed, hemp seeds, chia seeds

Health effects of lecithin:

  • Reduction of blood cholesterol levels: It has been shown to lower “bad” LDL cholesterol and increase “good” HDL cholesterol. This can help reduce the risk of cardiovascular diseases.
  • Improvement of nerve metabolism: Lecithin contains choline, a precursor of acetylcholine, a neurotransmitter responsible for transmitting signals in the brain. Therefore, an adequate supply of choline can help improve our thinking ability and concentration.
  • Improved digestion: Lecithin also plays an important role in the digestion of fats. It helps break down fats into smaller particles so that they can be better absorbed by the body. 

Importance of lecithin in sports:

  1. Improves energy supply
  1. Increases fat oxidation
  1. Prevents fatigue and exhaustion
  1. Promotes recovery

Conclusion

In conclusion, lecithin is a very important component of our diet and has many health effects on our body. In addition to lowering blood cholesterol levels, the improvement of memory performance and the promotion of concentration are particularly noteworthy. In the context of sports, lecithin is undoubtedly an interesting active ingredient. An improvement in fat burning and a recovery-promoting effect have been observed.

There are various ways to incorporate lecithin into our diet. For example, we can turn to foods such as eggs, fish, soybeans, sunflower seeds, hemp and flaxseeds, or peanuts. Those who want to ensure they are getting enough lecithin or have an increased requirement can additionally take appropriate dietary supplements.

Literature:

Jäger, R. et al. 2007. Phospholipids and sports performance. : J Int Soc Sports Nutr. 4:5.German Federal Ministry of Health. 2008. University of Vienna: Austrian Nutrition Report.Tryndyak, V. et al. 2012. Interstrain differences in the severity of liver injury induced by choline- and folate-deficient diet in mice are associated with dysregulation of genes involved in lipid metabolism. FASEB J. 26:4592-4602.